Easy Fran

Skill/Strength: Strength
Deadlift for load:
#1: 5 reps @ 75%
#2: 5 reps @ 80%
#3: AMRAP @ 85%

Percentages are based on 90% of 1 RM. For example, if your deadlift is 150lb, your 1st set would be 0.9*.75 = 101.25lb.

WOD: Conditioning
21-15-9
Push Press (95/65#)
Wall Balls (20/14#)

Finish: Midline
Good Morning for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

All the Rest in the World

Skill/Strength: Strength
12 Min EMOM Of Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Starting with either 70% or 80% Press. Progressive loading so long form is good and lifts are made. Get heavy!

WOD: Conditioning
4 Rounds of:
1 Min Row
1 Min Rest
1 Min Air Bike
1 Min Rest
1 Min Sumo Deadlift High Pull (75/55)
2 Min Rest

Compare to 14 Dec

Gwen

Skill/Strength: Skill
Double Unders/Triple Unders
15 mins of skill work

WOD: Oly
15-12-9
Clean & Jerks

Rules:

  1. Choose a weight
  2. Touch and Go only at the floor; no dumping (Rest only off the ground)
  3. No Re-grip allowed
  4. Rest as needed in between sets
  5. Use same load each set to be RX’d

Finish: Intensity
Air Bike
20 Calories
Goal: M=30s / F=40s

Social Media Auto Publish Powered By : XYZScripts.com