Strength and Conditioning WOD 2/12/14: 7×1 Back Squat, “Fran” – Post Loads and Time

Rowing WOD:

The Men getting pumped for CRASH-Bs at last months Renegade Rowing League!

The Men getting pumped for CRASH-Bs at last months Renegade Rowing League!

5 x 15 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

  • 3 stroke start (1/2, 3/4, Full)
  • 7 strokes high (@34-40 s/m)
  • 5 stroke settle (immediately settle to race pace)
  • Post the number of strokes it took to settle to comments.

Strength WOD:

7×1 Back Squats

  • Post Loads to Comments.

Conditioning WOD:



Thrusters (95#/65#)

Pull Ups

  • Post time to comments.

Today’s Focus is Strength and Conditioning, so attack those Back Squats and get after Fran!  With CRASH-B’s coming up this weekend you want to make sure your start and settles are dialed in, so use the Rowing WOD as a good warmup for the Back Squats.  Try to settle immediately on the next stroke after your high 7.  In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first.  If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive.  If you have time give “Fran” a shot and try to beat your score from last week, it’s an awesome challenge.

Fran is a classic Benchmark WOD!  While Fran is similar in feeling to a 2k it is a beast unto itself.  How will you attack it?  What’s your game plan?  Have you thought about breaking it down into sections of focus like a 2k race plan?  Can you dig deep and go faster than last week?

Share your experience to comments!

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