WOD Blog
 | Wed, Jul 14 2021 |  |
| Wed Jul 14 2021 Stamina Cycling | Unfriendly Fran | Session5 |
Wed Jul 14 2021 Stamina Cycling
(Weight)
Stamina Cycling
On the 4:00 x 3 Sets:
12 Unbroken Hang Squat Snatches
Stimulus
- Working our ability to hang on to larger sets.
- Be focused and stay present as we get into reps 8-12.
All percentages based on 1RM Snatch:
Set 1 - 55%
Set 2 - 60%
Set 3 - 70%
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Unfriendly Fran
(Time)
'Unfriendly Fran'
On the 4:00 x 4 Rounds:
15/12 bike or row 55+12/9 bike or row
12 C2B 55+9 C2B
9 Thrusters 115/85 55+ 95/65
Score: slowest round
Strategy
THE BIG TAKEAWAYS
1. It's easy to crank the bike or row early when we are fresh. However, let's try to increase our RPM each round. So think about what would be a challenging, but doable final round and work backwards from there.
2. We want to try and reach for a smooth unbroken set on the pull-ups here. One break at most, but we need to be fast back up on the bar.
3. Think smooth on the thrusters early, but start pulling that bar back down as we get into rounds 4 and 5.
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Session5
(Reps)
2 rounds
30 sec max reps pushups
30 sec rest
20 sec max reps pushups
20 sec rest
10 sec max reps pushups
3:00 rest
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