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
cancel my 6 am. won’t make it.
Got it
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.
Time 8:27
Thruster 3RM – Worked up to 130#
Fran @ 75#
Time = 6:14
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.
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.
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
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!
Nice time Del!
Ruck Fran
21-15-9
Ruck thrusters (~38#)
Pullups (no ruck)
5:42
100 4-count flutter kicks
100 leg levers
Fractured Fran, Double Fran, now Ruck Fran?!? This is why I <3 you!
Thanks for the love 🙂
Thrusters – 3RM
65-95-115-125-135
21-15-9 reps
Thrusters (65#)
Pullups – Ring rows +beat
5:15
Thanks Kevin
Thrusters – 3RM
65-85-105-125-135
Fran
21-15-9 reps
Thrusters (65#)
Pullups
7:13
Thanks for the pointers Steph!
Thrusters – 3RM
35-55-65-75-85-95-100lb
5lb PR 🙂
Fran
21-15-9 reps
Thrusters 55lb
Pullups
5:52
Getting stronger every day Hannah! Way to go!
Wow 100# Thrusters !!!
HOLY, Hannah!! You are progressing so fast lately, I can’t believe how strong you are!!
mob
group mob wu
thruster
65×3 75×3 75×4
Fran
21-15-9
thruster ( 75# )
pull up ( ring row )
4:10
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
Damn, girl!! Good job!
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
Happy you like the sleeves!
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 🙁
Hahaha! I felt the same thing on my first set…and the mobility…and walking in general.
Great time!
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!
❤❤ My boy ❤❤
OG
Mob, Smashing
Lunge warmup – front rack lunges x10
45 – 45 – 65
Thruster 3RM
65 – 85 – 95 – 100 – 105
Fran @ 70#/ring rows
5:40
PR 1:32 @ same weight!
Big PR
Thruster 3RM
135-155-185-205-210(PR)
Fran @ 65# = 3:12
*all sets unbroken
I bet that felt terrible!
Prep Course
Thrusters – 3RM
45-55-65-75-85
Fran
15-12-9
Thrusters (55#)
Ring Rows
Time: 6:10
You and Ken are doing so great, I can’t wait to have you in regular classes!
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 🙂
Used 45# to try to do it unbroken. The first set of 21 gassed me right off the bat
7:38
WUx1
Thruster 3RM
65-95-105-110-115-120
Fran as Rx’d
6:40
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