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FUNCTION W.O.D. – 12/9/13: “If You Don’t Work Late…”

A1. 10 Backsquats @ about 65% effort;

A2. 5 Backsquats @ 80% effort;

A3. 3 x 3 HEAVY Backsquats (about 90% effort).

 

B1. EMOTM, 20 Minutes: “Cowboy-Up”

Working with a partner who’s doing the same weight, perform:

– THIS Minute: 4 Push-Press (Rx 95/65);

– THAT Minute: 5 Deadlift (Rx 185/135) 5 Box Jumps AFAHP (24″/20″)

(Partner A starts with THIS minute, Partner B THAT minute).

12/5/13: BENCHMARK DAY – “Fran”

PERFORMANCE Program Track: “Fran”

21-15-9 Reps of the following couplet:

  • Thrusters (95/63)
  • Pull-Ups

Of Note: PERFORMANCE athletes who need to scale the Pull-Ups may use bads, but would be better served to substitute jumping Chest-to-Bar pull-ups. This will better achieve the desired response for the WOD.

FUNCTION Program Track: “Fran-Lite”

21-15-9 Reps of the following couplet:

  • Thrusters (75/53)
  • Jumping Chest-To-Bar Pull-Ups

OF NOTE: If you are competing this weekend, you SHOULD NOT plan on performing today’s benchmark. Instead, practice execution of your strategy for Winter Throwdown Workout #2.

FUNCTION W.O.D. – 12/4/13: “Frantastic (Scaled)”

A1. Airdyne sprints.

– Form two lines – one behind each Airdyne;

– Perform a :15 second sprint. Rest during your turn in line.

– Complete a total of three sprints.

 

B1. “Frantastic”

Every 6 minutes for 24 minutes, complete the following work AFAHP:

– 150m Row @ 95%

– 4 Thrusters; (75/53)

– 4 Pull-Ups AFAHP. If it’s necessary for you to use an assist with your pull-ups, skip bands in favor of 8 jumping pull-ups.

FUNCTION W.O.D. – 11/26/13: “Three Blind Mice (Scaled)”

A1. 5 x 3 Tall Clean @ 55-65%. Enough weight so it feels easier to pull yourself down than it does to pull the bar up.

 

B1. “Three-Blind-Mice”

Athletes have 8:00 to complete the following work:

2 Rounds:

10 Push-Ups

20 Wall-Balls (20/14)

12 KbS (Russian Swing; 20/12)

Time Remaining is used for Rest.

 

B2. At the 8:00 Mark, Athletes Athletes have 8:00 to complete the following work:

3 Rounds:

10 Ring Rows

90 Single Unders

12 K-2-E

Time Remaining is used for Rest.

B3. At the 16:00 Mark, Athletes Athletes have 8:00 to complete the following work:

4 Rounds:

15 Jumping Pull-Ups

20 Goblet Squats (20/12)

12 Burpees

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