Thursday, July 13, 2017

Strength:
Back Squat
(5-5-5) 3-3-3-3-3

WOD:
AMRAP 7
7 Thrusters (95/65)
7 Pull Ups/Ring Rows

We are going to lift some heavy things today – it’s back squat day! We’ll start with 3 sets of 5 reps for the warm up and then move to 5 sets of 3 working sets. Try and add weight each round, but you must have excellent form to do so! You must have full range of motion – which means getting below parallel in the bottom of the squat, and you must work to keep your chest up – don’t cave in!

We had so much fun with the Lucky Sevens workout last week – let’s do it again today!. Seven minutes on the clock, 7 reps of 7 Fran-weight Thrusters and 7 Pull Ups or Ring Rows. It’s like a deconstructed Fran – if you do it right, you should get 1 round per minute, which is 49 reps which is the same as Fran! Fancy that!

If you can’t do 7 unbroken pull ups for at least 1 round, modify right away. This is a fast and furious workout today – we need you to keep moving the entire 7 minutes (you should feel just as exhausted after doing Fran.) Alternate rounds of jumping pull ups and ring rows – be sure to do both so you get the benefits of both!