Workout of the Day – Aug. 10th

– STRENGTH –
Pause Conventional Grip Deadlift
5 x 5 @ 60%

*10 GHD Hip Extensions after each set.
*Pause is 1 sec at knees.
*Do not touch and go the reps. Reset at the bottom.

– WORKOUT OF THE DAY –
“Fran”
21-15-9:
Thrusters
Pull ups

*RX: 65/95
*Time Cap: 9 minutes.

Beginner
21-15-9
Dumbbell Thrusters or 45/65 BB
Ring Rows

As we move through Benchmark week;
What is a good score for the “Fran” workout?
– Beginner: 7-9 minutes
– Intermediate: 6-7 minutes
– Advanced: 4-6 minutes
– Elite: <3 minutes What are the tips and strategy to use for the “Fran” workout? Prior to “3…2…1…GO!” pick a tough (yet realistic) rep scheme that allows you to go fast. If unbroken sets isn’t appropriate for your fitness level yet, try this: Break the sets of 21 into 3 sets of 7 reps; break the sets of 15 into 2 sets of 8 and 7 respectively; and go unbroken on the sets of 9. Rest minimally during breaks. What is the intended stimulus of the “Fran” workout? “Fran” should be fast and light. During the WOD, you should (at least once) wonder why the hell you agreed to this. How do you scale the “Fran” workout? This WOD is meant to feel light, fast, and evoke pain—the good kind of pain. Both the thrusters and pull-ups should be done in large or unbroken sets. Scale the movements so you can go FAST—sets of two and three repetitions won’t get your lungs/legs/arms burning in the way they were intended to burn for this WOD.