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
A. WOD: “FRAN”
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.
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.
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
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
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