Friday WOD - 10 September 2010
Location:
"Virtual Fran"
Using only PVC, perform a modified Fran:
21-15-9 of each, for time:
"Donald's Triple D"
10 minute AMRAP with a partner, switch every five minutes (20 minutes total):
- ONDEG Fitness, 108 Highway 221, Choteau, MT
- (Eastern edge of Choteau, across from John Deere dealer on the Dutton highway. Former location of Howard's Plumbing.)
- 6am
- 11am-2pm (open gym by appointment only)
- 6pm
- 7pm
- Metabolic conditioning
- Glycolytic
- Mode
- Monostructural
- External loads / Weightlifting
- Mobility
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Wrist stretch
- Hip opener (wider than normal squat, bottom to bottom on one side, knee wide, shin vertical, hips back and push to other side) and B2B squat, alternating for six minutes.
- Trainer-led:
- Push: plank hold top and bottom positions x10
- Pull: dead hang then JPU to flexed arm hang x10 (partner assist if necessary)
- Midline flex: back arch to L-hang x10
- Midline extend: Superman hold x10
- Hip open / close: jumping lunge with knee held off the ground x10
- Thruster
- Duck walk
"Virtual Fran"
Using only PVC, perform a modified Fran:
21-15-9 of each, for time:
- Thruster (front squat to push press)
- Pull-up (in a standing position, touch PVC to chest then push overhead to full extension)
- (drop PVC and pick it up to simulate transition from barbell to pull-up bar)
"Donald's Triple D"
10 minute AMRAP with a partner, switch every five minutes (20 minutes total):
- DB thruster x10 (60 / 30)
- Duck walk 10'
- DU x30 (singles x5)
- None
Good GOD,im quite sure that was three or four WOD's not two.
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