Tuesday WOD - 24 August 2010
Location:
"Fran"
Compare to: Tuesday 16 March 2010, Friday 02 July 2010
This is the beginning of a Fran series that I have in mind for the rest of the year. We will do variations of Fran and see if we can make a significant improvement in our times.
21-15-9:
Study as Much as You Sweat:
Daily Pondering / Question of the Day:
- ONDEG Fitness, 23 Main Avenue North, Choteau, MT
- (Enter through the door in the alley.)
- 6am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Glycolytic
- Mode
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Wrist stretch
- Achilles stretch
- Shoulder stretch
- Squat stretch
- 2 x 10:
- Push: dip
- Pull: body row
- Midline flex: KTE
- Midline extend: Superman
- Hip open / close: KB thruster
- Thruster
- Kipping pull-up
"Fran"
Compare to: Tuesday 16 March 2010, Friday 02 July 2010
This is the beginning of a Fran series that I have in mind for the rest of the year. We will do variations of Fran and see if we can make a significant improvement in our times.
21-15-9:
- Thruster (♂ 95# / ♀ 65#)
- Pull-up
- Waiter's walk, 3x3 (laps)
Study as Much as You Sweat:
- "Better Bracing for Midline Stability" -Kelly Starrett, from the CrossFit Journal
Daily Pondering / Question of the Day:
- How about them ONDEGrs at the Bridger CrossFit Showdown?
- Post your replies to the comments below.
I will post my time!
Reply to this
Time- 6:54. I subbed just the 40lb bar. Reason is my next option would have been 90lbs, and again, I'm not that good yet. Also I subbed with jumping pullups.
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