Franno RC

Fran having a blast up the rope during Saturdays ‘Huylin’s Revenge’. And some courageous squatting and outrageously ghastly rowing in the wod yesterday. What was evident in the results was the consistency over all five 500 metre splits suggesting sensible strategies and sustained output over the 2.5 km.  Today we tighten up the central unit so more power can be generated from within. Feel the Force..;-)

Gymnastics

Pull Up Progressions

  • -ves ( 5 x 3 x 5-10 secs )
  • Strict Pull Up/ C2B ( 5 x 3 reps ) *
  • Weighted ( 5 x 3 reps) *

* 3-5 Weighted Ring Dip/ UW/ Ring Support ( 5-15 secs)

WOD

” Midline Mash Up ”

OTM 15

Min 1 : 15 Toes To Bar

Min 2 : 40 Sec Plank

Min 3 : 20 Sit Up

Results

Midline Mash Up