To close out the week we have a twist on the benchmark girl WOD, “Fran.” This is the same rep scheme as Fran, but it’s punctuated with 400m runs. That, honestly, means this WOD doesn’t FEEL as bad as a standard Fran because today you get to prance down Cross Creek Road after each set of pull ups. Then again, I want you to treat these runs more like sprints than like rests. A pace to shoot for on these runs is just slower than your mile run PR time per 400m. (if your PR mile is 8 minutes- do these runs today at 2 minutes each!) At this pace- you will be pushing the run for sure- but not setting the unrealistic goal of attempting to break your 400m run. And if that does happen- it’s because you didn’t do your sets of thrusters and pull ups fast enough! How heavy on the dumbbells? Good question. Again, think about this as Fran, but with dumbbells- that means go at about the same weight you have most recently done Fran. If you did it with 40kg last time around… then today you should do 40# DB.
Saturday Big WOD Reminder
Class is at 9:30am!
Recently was reminded by Facebook that David and I have been “friends” for 6 years. Here were 2 pics that caught my eye!Friday’s WOD at 7 and 9am, 3 and 5pm
Midday Open Training Hour
For time:
21 DB thrusters (45/30#)
21 pull ups
400m run
15 DB thrusters
15 pull ups
400m run
9 DB thrusters
9 pull ups
400m run
Post time and load to chalkboard/journals
