Public Whiteboard

Components

Shoulder Press

New Year, New Fran

Bent Over Row

Reverse DB FLyes

Ring Rows

GHD Crunches

DB Bicep Curls

Settings

Workout

6/17/2017

In's

3x12 GHD Sit-ups

Yoga/Mobility

4 minutes of agony

Warm-up

Thruster Warm up

2 rounds w/ only a bar
5 Deadlifts
5 DL w/ High Pull
5 Power Cleans
5 Overhead Press
5 Front Squats
5 Thrusters

Skill/Strength

Shoulder Press (4x4)

Shoulder Press

WOD

New Year, New Fran (AMRAP - Rounds and Reps)

12 minute AMRAP
(As Many Round and/or Rep As Possible)

Scaled:
10 Thrusters, any weight that is appropriate
10 Ring Rows or any modification of pull-ups

RX:
10 Thrusters, 95/65
10 Pull-ups

RX+:
10 Thrusters 105/75
10 Chest-2-Bar

Spec Ops Training

Bent Over Row (3x10)

Bent Over Row

Reverse DB FLyes (3x15)

Bend over to parallel w/ flat back or support one knee and hand on a bench for stability. Let arm hang straight towards the ground, drive arm straight out away from the body raising the hand as high as possible under control, lower the weight back down.

RX+: on GHD Glute extension style.

Ring Rows (3xME)