Thursday, December 29th 2016
STRENGTH WOD
Take 15 minutes to find a heavy Thruster
WOD
“Fran”
21-15-9
Pull ups
Thrusters
Coach’s Tip: We did “Fran” just over two months ago (10/21 to be exact). For those of you who did it for the first time, we hope you learned a bit of strategy of how to attack it again. And for those of you who haven’t done it yet, PLEASE come in as it is a quintessential benchmark workout! For some reason, when we did it in October, we saw fewer athletes than we normally do, so now’s your chance to come in and get your Fran on! Fran is a SPRINT, so you need to be very efficient on the barbell — most people fear the barbell but it is the pull ups that will get you (so you will need to conserve energy for them). Because the bar is held in the front rack position and it is a difficult position to hold for some, athletes have a tendency to drop the bar to the floor on rest periods. Dropping the bar causes you to lose precious time. Fight the urge to drop it, and get used to taking deep breaths in the rack position when you need to recover. Go for big sets on the pull ups, but when you start to fatigue, quick small sets with very little rest are the way to go!
Brooke Z rocking some box jumps!
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