Thursday, March 30, 2017

2017-03-30 WOD


I believe this is the first ever video of "Fran", starring Annie Sakamoto (who appears occasionally in the CrossFit Update Show and Open Announcements as a commentator) and the OG firebreather, Greg Amundson! They used to test squat depth by touching your butt to a med ball. But since Annie is so short, I'm not sure if any of her squats are below parallel. Greg Amundson's thrusters aren't directly overhead either. And the butterfly pull up wasn't​ "invented" yet! This was even before CrossFit competitions existed, so there were no competitive standards back then... It still hurt back then though and will still hurt today!


Superman Cycle Week 6

"Fran"
21-15-9 reps for time of:
...Thrusters (95/65#)
...Pull Up
Post time.


4 Rounds NOT for Time:
...15 Abmat SIt-Ups
...15 Good Mornings (75/55#)
...15 Second Hollow Hold
...15 Second Superman
Try to go unbroken on each movement. Post anything you want to WODTogether.


COMPETITORS

As always, we recommend you take an Active Recovery Day on Thursdays (such as the Aerobic Threshold WOD from AerobicCapacity.com) and you do the following workouts on Saturday:

"Fran"
21-15-9 reps for time of:
...Thrusters (95/65#)
...Pull Up
Post time.


4 Rounds NOT for Time:
...15 GHD SIt-Ups
...15 Good Mornings (75/55#)
...15 Second Hollow Hold
...15 Second Superman
Try to go unbroken on each movement. Post anything you want to WODTogether.


Deadlift
...3x5 build to a daily max
...2x5 (80% of daily max)
Post heaviest load."

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