Warm Up
3 Rounds
20 Seconds (running clock) for each movement: Jumping Jacks
–Spider Man Lunge Stretch (look up on you tube)
-Push Ups
–Arm Haulers (look up on You tube)
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD: Fran
21-15-9 REPS
-Thrusters
-Pull Ups
Choose a weight on the Thrusters that you can do all of the first 21 reps unbroken. You may have to break up the other two sets of 15 and 9 due to fatigue and thats ok. If you cannot get all 21 reps unbroken, you’ve gone too heavy.
For the pull ups, choose a variation that will keep your shoulders healthy. If you’ve been regularly practicing pull ups, then kipping is fine. If you haven’t than consider going slower and doing strict to build up good shoulder and grip strength. Break these up as necessary. Please be smart.
You can also do banded or jumping pull ups as well.