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"


3 Rounds

400m Run

21 KB Swings 53/35

12 Pull-Ups

Rest 7 Minutes



Thrusters 95/65


Incorporated Energy Systems in WOD:  Oxidative, Phosphagen, Glycolytic


  • 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