A ) 10 min AMRAP – 80%:
Row 250m
5 Strict HSPU
Run 400m
5 L-Sit Chin Ups
B ) 5 min mobility work (banded, pick your major area and
attack!)
C) 8 min AMRAP – 80%:
3 Turkish Get Ups/arm (use light weight, focus on technique)
20 Russian KBS (35/55lb)
3 Muscle Ups (or sub 3 dip + 3 pull up)
20 American KBS (35/55lb)
*Post results to
comments.
First off, deconstructed Fran yesterday left me just as sore as original Fran does.
ReplyDeleteA) 2abmats, did 2 pathetic chin ups with red then switched to green band - 2 + 57m row
C) 35# for KBS, sub 3 dips and 3 red band PUs - 2 + 9AKBS
A) 2 rounds + 250m Row & 2 HSPU (Rx)
ReplyDeleteB) 2 rounds (20# KB TGU, 50# KB swings, pullups/dips)
A) 2 rounds + 155m row
ReplyDeleteB) 1 round + Russian KB swings & 1 MU) 25# TGU; 55# KB swings