WODs

5.29.19-"Fran"

05/28/2019

5.29.19

 

 

 

A. Conditioning

 

“Fran”

 

Rounds of 21, 15, and 9 reps of:

 

95/65 lbs Thrusters

 

Pull-Ups

 

Rest until relatively recovered, and then…

 

 

 

B.

 

Two sets of:

 

Bulgarian Split Squats x 8 reps @ 3010

 

immediately followed by…

 

Dynamic Bulgarian Split Squats x 12 reps @ 10X0

 

Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on to the rollouts

 

Ab Wheel Rollouts x 8 reps @ 2111

 

Rest 60 seconds

 

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.

 

 

 

Optional Accessory Work:

 

 

 

4 Giant Sets:

 

7 Bench Presses (70%)

 

14 Glute Bridges

 

21 Hip Extensions

 

Rest 2:00 between sets.