10/05/2020

Strength

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Bar must move continuously for all 3 reps

WOD

FRAN

21-15-9

Thrusters (95/65)|(65/45)

Pull-ups (Score is Time)

*Last seen 7/17/2020

SCALING *Reps, Loading, Volume*… Reps -- If necessary, consider a 15-12-9 rep scheme for very deconditioned athletes. Loading -- Load should allow for 10 unbroken fresh, this means athletes should complete Thrusters in 1-2 sets potentially going unbroken on the last round. This should be quick and completed in 2-3 sets regardless of scale. Volume -- Lower the volume of Pull-Ups for athletes that want to try the prescribed movements to allow them to finish in 2-3 sets while still completing a challenging version of the Pull-Up.

*Movement Adjustments*... Thrusters -- If the athlete cannot go OH sub for Front Squats, if the athlete cannot Squat sub for Push Press. The athlete can potentially go heavier with these substitutions. Pull-Ups -- Sub for challenging Ring Row set-up or Jumping Pull-Ups. If the athlete cannot hang from the bar or go overhead sub for DB Bent Over Row.