Fran

29
Nov

Fran

Still a few spots for the Bad Ass Mobility Class – starts tomorrow from 6-7pm and goes for 6 weeks!

Thrusters – 3RM

Fran
21-15-9 reps
Thrusters (95/65#/60%)
Pullups

*10 min cap

There’s a special option today. Give it a shot – if you dare.

Compare to July 31/16

Robert

Robert

38 Responses

  1. Greg

    Wu and.mob
    Gwu med ball

    Thrusters – 3RM
    65-85-95-115-120-135-145

    Fran
    21-15-9 reps
    Thrusters (95/65#/60%)
    95 round 1&2 (12&9, 9&3&3)
    65 round 3 (9 unbroken)
    Pullups (scaled ring rows) 5s
    *10 min cap

    Thanks Shane.
    Holy shit! Hard getting my conditioning back but at least the muscle soreness is easing up.

  2. MARK D

    MOB + Group WU & MOB

    Thrusters – 3RM
    WU – 65# x2
    75# – 85# – 95# – 105# – 115#

    Fran – *10 min cap
    21-15-9 reps
    Thrusters (95/65#/60%) – 65#
    Pullups – Ring Rows

    TIME: 6:11
    Thanks for the training pointers Matt & Shane…lots to work on. Good job Greg…power through the next few weeks and you will be back in style.

    1. Greg

      Thanks Mark feels like I have been in a 15 round fight. You are setting the pace pretty high. Great work lots of positive progress over the last 5 weeks.

  3. Samantha C

    Group warmup & mobility

    Thruster-3RM
    20, 25, 30, 35, 40, 40, 45#

    Fran
    21-15-9
    Thrusters 20#
    Pull ups (scaled to ring rows)
    10min cap

    Time: 6:09

  4. Thrusters – 3RM
    65-95-115-125-135-145
    Fran
    21-15-9 reps (21,9-6,9)
    Thrusters (75#)
    Pullups – Ring rows +beat

    5:50

    This was very intense on the forearms. Had a hard time carrying the bar back to the front 🙂

    Thanks Kevin!

  5. Bre

    Thrusters – 3RM
    105#
    Not feeling strong after almost a week of being sick 🙁
    Fran
    21-15-9 reps
    Thrusters (65#)
    Pullups

    6:14 RX

    *10 min cap

  6. Frank

    WUX1 + Group WU & MOB

    Thrusters – 3RM
    95-115-135-155-165

    Fran – *10 min cap
    21-15-9 reps
    Thrusters (95/65#/60%) – 75#
    Pullups

    TIME: 5:08
    went light for higher intensity workout. first workout as well with my new SDB knee sleeves. They felt great!
    here are some past FRAN scores for my tracking:
    2011: 95# thrusters with pullups (green band) – time of 13:23
    2012: 85# thrusters with pullups – time of 8:38
    2013: RX time of 7:50
    2014: RX time of 7:38

  7. Heidi

    Thrusters 3 RM
    55-65-70-75
    Felt good, but stopped here to save my back

    Fran
    21-15-9
    Thrusters @ 55#
    Ring Rows
    Swing Beats
    8:30

    After yesterday pistols, the thrusters were just what I was hoping for today 🙁

  8. Heather P

    Thrusters 3RM
    55 • 65 • 75 • 85

    10# PR for 3, so I stopped there…but I might have had one more in me.

    Fran -scale

    55#
    RR Beat Swings

    First time going unbroken for the 21s!!!!
    It was mentally tough to do 21-21-21 of ANY movement. But I’m so glad I did.

    Thanks Amanda for stopping me EXACTLY as I went to take weight off. Shane, you’re something just a bit better than human. And thanks Chantal for a fun class!

  9. Thruster 3rm
    35-45-55-65-75

    WOD at 35# with ring rows – 4:30

    Kept light because my wrist fet stiff and sore from the 3rm. Not as spicy as usual, but glad I went in and got moving 🙂

  10. MOB + WU + Group WU

    Thrusters 3RM
    65-75-85-95-105

    Fran take 3
    I went to the gym looking to do Fran @ 65# but due to some shoulder mobility I did it at 55#
    Time was 3:43. Checked my old book tonight and Aug 20 I did it @ 50 # and 3:57 > 14s and 5# PR 😉

    First time was scaled to 15-12-9 (First class after prep) and I did it in 6:32
    Yay for progress

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