ANNOUNCEMENTS:
– Our November on-ramp begins this Tuesday Nov 7th at 6pm! Spread the word!
Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Pull-ups
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility
“Fran”
Complete 21-15-9 reps for time of
Thrusters (95/65)
Pull-ups
Notes: Compare scores to 07.21.2016
Post times to comments.
Skill Development: Turkish Get-ups
Work up to a moderate/heavy weight of the following.
2 x Turkish Get-ups (2L/2R)
Post loads to comments.
“Fran” : Modified – 65#/Green-banded Pull-ups : 8:39
Skipped the TGUs.
“Fran”: 3:33 Rx.
TGU: 80#.
Fran: 9:23 Rx
TGU’s: 45# (2xR/2xL) & 50# (1xR/.75xL)
PR for both weights!
Fran: 6:14 RX. 35 second PR ?
TGUs: 53#
“Fran”: 5:59 Rx’d (PR!)
Turkish Get-Ups: 62#