28th July 2019
WOD WOD, July 29, 2019
FRAN
July benchmark – last completed January of this year!
Warm-up
A) General: Full body Flow
Necessities
B) Specific Warm-up
Alt EMOM 10 (5 each)
1)
1 Squat clean
10sec rest
1 Cluster (squat clean thruster)
(work at 50% clean)
2)
10sec Hang
10sec rest
10sec Beat swing
Pre Fran Primer
EMOM 5
5 Thrusters +
5 Pull-ups
(drop reps to 3 or 4 if need be,
this is a primer, not a WOD)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
10min cap
Rx 42.5/30
This is THE benchmark:
We need all out intensity,
Maximum effort and
Maximum cheering/support!
OPTIONS:
BB: Reduce load ( prioritize ROM )
PU: 15-12-9 or RR
COOL DOWN
Extended recovery protocols: Foam Roll, buddy smash, hydrate etc