From Tabata-style intervals to Fran to Sprint-Clean & Jerk Intervals, there’s a lot more adrenaline in the programming since Glassman’s departure and I’d be lying if I didn’t admit it is more fun than a steady diet of SLIPS and strict pull ups.
Monday’s Fran produced a bunch of personal bests and also introduced a lot of Empower members to their very first Fran. The goal was to scale the movements in such a way that you would be able to finish under the 10 minute time cap. It’s tricky to get the balance right because the weight that feels so light in round 1 can be soul crushing come round 2. That’s just how Fran goes.
Props to those who RX’d it AND finished under the time cap including: Brick, Smokey, The Truth, and The Heat and special mention to Fierce and Dr. T who both scored nearly 2 minute personal bests while finishing RX’d under the time cap! Honorable mention to Yeti who demonstrated the perfect post-Fran posture.
Wednesday WOD
Equipment:
Kettlebell, Skipping Rope, Barbell, pen & paper to record split times
Warm Up
1 min Skipping
1 min Russian KB swings
1 min Skipping
1 min CF KB Swings
1 min Skipping
1 min Alt single Arm KB Swings
1 min Skipping
1 min Alt KB Cleans
1 min Skipping
1 min Alt KB Clean & Jerks
Tech
Clean & Jerk
WOD
5 Rounds:
400m Run
15 C&J
Rest 3 mins
This is a sprint! Pick a weight you can complete unbroken. Your finish time is your score but record split times to your notes.
Cool Down
Samson Stretch
Dragon/Pigeon
Scap Rock
Downward Dog