carve engine, crossfit, fran, fran wod, helen, helen wod, kettlebell swings, pull-ups, run, thrusters -

Friday 10.16.20

Strength/Skill - Push Press

EMOM 1:30 x 6

7,6,5,3,2,1 - build to a heavy 1

 

WOD (Workout of the Day) 

"Torture Sandwich"

"Helen"

3 Rounds

400m Run

21 KB Swings 53/35

12 Pull-Ups

Rest 7 Minutes

"Fran"

21-15-9

Thrusters 95/65

Pull-Ups

Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic

Stimulus:  

  • Our goal for this workout is to target 17-22 Minutes
  • Score is total time with rest time

*Scale accordingly if any exercise cannot be performed RX


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