Warm Up:
1 set:
30 jumping jacks
20 med-ball air squats
30 skier jacks
20 med-ball strict presses
30 jumping pull-ups (fast up, fast down)
1 set:
10 ring rows
20 med-ball thrusters
30 med-ball Russian twists
10 ring rows
20 med-ball thrusters
Specific Warm-Up:
2-3 sets:
5 thrusters
– Build to workout load.
BENCHMARK WOD: FRAN
For time:
21-15-9:
Thrusters (65/95 lb)
Pull-ups
Intermediate:
For time:
12-9-6:
Thrusters (65/95 lb)
Pull-ups
Beginner:
For time:
21-15-9:
Thrusters (35/45 lb)
Jumping pull-ups
Home Workout:
21-15-9:
DB thrusters (35/50 lb)
Up-downs to a target (6 in)
Movement scaling options:
Pull ups: Reps, jumping pull-ups
Thrusters: Load, front squat or push press to work around injury
Cool down:
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side