Monday 170814

Reminders – Please do not drop bars, kettlebells or dumbbells on the Green, it puts divot’s in the green which will eventually wear it down. Also, DON’T DROP the Kettlebells or dumbbells, we will start imposing a 5 burpee penalty. Lastly, if you see that a piece of equipment is not working properly, inform the coach so we can get it taken care of. If a monitor needs batteries, let us know so we can fix it before the next person gets on and realizes the battery is dead. 


Dynamic Warm-Up – Mobility

Prepare  for…

A. WOD: FRAN”
21-15-9
Thrusters 95/65
Pull ups

Rest 5 min then:  ( if Fran takes you over 10 min Rx, scale to be able to do two rounds or only do it once.)

B.  10 min cap. Strict cap. This should really be under 8 min.

FRAN
21-15-9
Thrusters 95/65
Pull ups

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN

B. ABOVE and BEYOND:

3-4 rounds for quality – rest as needed between movements

100 ft double KB front rack carry

20 banded clam shells each side

15 scap push ups

https://www.youtube.com/watch?v=O9RRSD6QN0o

https://www.youtube.com/watch?v=_QAOkdo9-2A

Alternate for 4 sets each

DB bench @30X1 6-8 reps for 2 sets, 4-6 reps for 2 sets. Neutral grip (palms facing each other)

Rest 45 sec

Single arm DB row, 6-8 per side, @2111

Rest 90 sec

Alternate for 3 sets 60 sec rest

Supine ring row 6-10 @21X2

Forearm plank, 45 sec. Add load if 45 sec is easy

4RFQ

40 sec wall sit. See last week for notes

12 diamond pushups @2111

45 heavy rope DU

Don’t rush. Maintain quality of movement, tempo, and pay attention to what you are feeling.

If no heavy rope is your size for DU, do 70 singles with it: the slower tempo will allow you to compensate. If none is available at all, do 90 DU