Workout of the Day

WOD 12.06.2021

Warm Up:
7/10 Calories or Run 100m
10 Air Squats
10 Push Press (empty barbell)
10 Bent Over Row (empty barbell)
x 3-5 (6-7 Minutes)

Thruster Tekkers (empty barbell)

Pull Up Re-Cap
(should use a version that you have done in a workout previously and are familiar and comfortable with)

Kit-Set Up & Movement Practice

 

WOD:
a)
“Fran”
21 – 15 – 9 Reps for Time of:
Thrusters @ 30/40kg
Pull Ups

* Time Cap = 12 Minutes

 

* Scale WEIGHT as needed

* Reduce PUs to 18-12-6, 12-9-6, or even 9-7-5 if needed

* Scale PUs to Band Assisted or Jumping PUs, or Ring Rows

 

3 MINUTE REST
(after time cap)

 

b)
20 Seconds of Left Side Plank Hold
20 Seconds of Left Side Plank Dips
x 3

Rest 1 Minute

20 Seconds of Right Side Plank Hold
20 Seconds of Right Side Plank Dips
x 3

* Scale to a regular Plank Hold if needed

 

Check out the video below of Lee Howe completing the Benchmark Girl “Fran” 8 Years ago!

 

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