Tuesday 10.20.20

October 19, 2020

 Coach Frank is Watching!!!

 

Tuesday 10.20.20 

QOD: What is the dumbest way you have been injured?

PVC Front rack stretch 1 x 45 s each

 

2 rounds:

Spider man w. Reach x5e 

Jump Rope x30s 

 

Clean Specific W/U

1x5e PVC/BB Oly W/U (Shrug, High Pull, PC, SC, FS)

 

Squat therapy on coach  

1x10 facing wall

1x10 facing coach

 

Strength: 

2-3x 1 PC + 1 SC W/U  @ 40%-60% 

 

EMOM x8m 

Min 1-4: 1 PC + 1 SC @ 60-70%*

Min 5-8: 1 SC @ by feel*


WOD: 4 rounds

2 min on/2 min off

100 DU 

Remaining time Max FS (135/95) 

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