4
Feb
Friday “Franrap” 2-05-16
VOD
“Behold, my servant whom I have chosen, my beloved with whom my soul is well pleased. I will put my Spirit upon him, and he will proclaim justice to the Gentiles. He will not quarrel or cry aloud, nor will anyone hear his voice in the streets; a bruised reed he will not break, and a smoldering wick he will not quench, until he brings justice to victory; and in his name the Gentiles will hope.”
Matthew 12: 18-21
Comp Strength
TRIPLE JUMP
Standing Triple Jump Test:
3 attempts for Max DistanceBoth feet jump onto non-dominant leg, onto dominant leg, land
Machine Strength
FRONT SQUAT
15-20 minutes
Sets of 5 Reps @ Light-Moderate
For Position (Chest Tall, Knees Out, Weight in Heels)
For Position (Chest Tall, Knees Out, Weight in Heels)
WOD
“FRANRAP”
AMRAP 7
3-6-9-12……reps ofThrusters (65/95)
C2B Pull-ups/Pull-ups/Jumping/Ring Rows
C2B Pull-ups/Pull-ups/Jumping/Ring Rows
Cash out
SIT-UP TEST
2 min on
1 min off
1 min on
30 sec off
30 sec on
10 sec off
10 sec on
1 min off
1 min on
30 sec off
30 sec on
10 sec off
10 sec on