As stated in last week’s blog this month we officially begin our new training cycle for the calendar year. Just like last year we will have quarterly testing to keep track of where we are at. If you are looking to improve I highly suggest making all the test workouts or finding a way to get them done. If you are planning to be a Regional athlete you should make every one of these. We have a very fun and exciting year of training ahead. Lets grab the bull by the horns right a way and tackle the beast known as “Fran!” See you all in the gym!
WARM UP:
500 M. Row
25 Thrusters (45/35/15)
15 Push Ups
Then:
5 Min. Hip and Shoulder Mobility
SKILL:
Advanced / Int: Find 1RM Weighted Strict Pull Up (TEST)
Scaled: 4 x 5 Strict Pull Ups
LIFT:
Thruster (TEST)
7 Min. to Find 1RM
WOD: (TEST)
“FRAN” (Compare to 6/10/13 & 9/12/13)
21-15-9
Thrusters (95/65) (75/55) (65/45) (55/35)
Pull Ups
**PR!!
POST WOD:
Roll and stretch
