Push Press x5
3 sets @ 70%
400m run
Fran (75/55#/40%)
400m run
Fran (75/55#/40%)
400m run
*Option – 200m run
*Time cap – 25 min
Looks scary. And it is. But you can get through it. Just stay steady on the runs. With the lighter thrusters, you can do big chunks (if not unbroken). Pull-ups will be tough, so break them up as needed. And scale the run if you know it will take you longer than 3 min each. Don’t forget to smile!
Please cancel my 6am
Missed you
Wu and mob
Wb and hrp
Push Press x5
3 sets @ 70%
#65-95-95-115
400m run
Fran (75/55#/40%)
#65 thruster
1st 15 pullups rest ring rows
400m run
Fran (75/55#/40%) #65 & ring rows
400m run
*Time – 22:32 min
Thanks Patrick.
Good work Greg. I couldn’t catch you π
Tested the other day. It was SUPER
Rx – 21:22
Great job!
Mobility + 10 squats
Group WU + Mobility
Strength: Push Press x5
3 sets @ 70%
55# -> 70, 70, 70#
WOD:
400m run
Fran (35#)
400m run
Fran (35#)
400m run
Time: 22:36
This wasn’t as bad as I thought it was going to be. However I nearly fell walking downstairs…there have been a few leg movements this week π
Thanks Patrick. Great job everyone!
Thanks for the comment Kelly but if you were not doing Pull ups you would have blown by me. Awesome performance this morning.;) I agree my legs are toast.
MOB + 10 squats
Group WU + MOB
Strength: Push Press x5
3 sets @ 70%
WU – 65# – 85#
105# x 3
WOD:
400m run
Fran (55#)
400m run
21 Thrusters
Time: DNF
Good job Mark this was a tough one.
Warmup and mobility
Group Warmup
Push Press x5
1 warmup & 3 sets
#45-45-45-50
200m run
Fran (21-15-9) #15 Thruster & Ring Rows
200m run
Fran
200m run
Time β 21:04
What a fun one to come back to after a month away!!! Thanks Patrick!!
Well then…
WOD Rx’d
16:46
First Fran was unbroken thrusters, pull-ups in 2 sets. Made it out the door under 6 min.
Then I died.
Very broken sets for the 2nd Fran.
#DoubleFranCough
Disappointed I missed this one. I have a cold π
Mobility and group wall ball/push-up warm up
Push Press x5
Warm up set at 40
3 sets @ 60
WOD – You’ll Pass Out Before You Die (also on the back of Gabe’s T-Shirt this morning)
400m run (500 M Row)
Fran @ 20
400m run (500 M Row)
Fran @ 20
400m run (500 M Row)
23:24
My legs are TOAST, and I am happy for a rest day tomorrow! Thanks for the coaching Patrick. Nice work to everyone who tackles this WOD today.
Also, ring rows instead of pull ups.
Good job Jackie dido on the legs
Push press, 3 sets of 5 @ 135#
WOD with 65# and ring rows:
20:53
Thanks for the workout Coach Blake!
Push Press x5
55-55-55
WOD
250m row
Fran @20# with ring rows
250m row
Fran @20# with ring rows
250m row
Time: 19:17
I thought doing 2 Fran’s in a WOD was crazy, but the entire 8:30 class managed to finish even after doing 82 birthday burpeesπ
Oh, CFM, how I love you! Always pushing me to expand what I feel is possible for myself.
MOB + 10 squats
Group WU + MOB
Strength: Push Press x5
3 sets scaled
WU- 35#, 35#
45# x 3
Franwich:
200m run
Fran (15#)
200m run
Fran (15#)
200m run
21: something
Welcome back!
Thanks Marcel!
Push Press x 5
75-75-75#
WOD
400m and Fran
scaled to 40 # and ring rows
20:47
Thanks Marcel
Great effort tonight as usual!
Push Press x5
35# – 45# – 50# – 50# – 50#
Thanks for the tips tonight Marcel!
Wod:
200m run
Fran (@20#) with ring rows
200m run
Fran (@20#) with ring rows
200m run
Time: 15:53
Note: Marcel said to go heavier next time π
Marcel knows…
WUx1
Wu and mob
Wb and hrp
Push Press x5
3 sets @ 70%
#85-115-115-115
400m run
Fran @ 65# thruster
400m run
Fran
400m run
*Time β 23:43 min
Mobility and group wall ball/push-up warm up
Push Press x5
Warm up set at 55,65
3 sets @ 75
400m run
Fran @ 40
400m run
Fran @ 40
400m run
18+….