Monday, March 4, 2013

In warm up, please practice double unders.

Also do 5 minutes of a rolling warm up too.

For those who need it, practice your kip.

A. BENCHMARK FRAN - see Dec 13, 2012, Aug 15 2012, Feb 10, 2011

21-15-9

Thrusters 65/95 lbs

kipping pull ups

Take your time setting up for Fran. You may use bands for the kipping pull-ups.  If you are not doing it prescribed take care to make sure your coach has given you proper loads, rest periods if necessary and rep scheme.  

Rest 10 minutes

B. 4 rounds For Time

30 double unders

10 pistols

If you cannot do 30 double unders in less than 45 sec, do

AMRAP double unders in 2 minutes

followed immediately by 10 pistols

rest 2 min

3 rounds