WOD
“Running Fran”
400 Meter Run
21 Thrusters (95/65)
21 Pull Ups
400 Meter Run
15 Thrusters
15 Pull Ups
400 Meter Run
9 Thrusters
9 Pull Ups
Post Time to Comments.
ENDURANCE
4 rounds:
:30 heavy sled push, 1 min easy jog/row
rest 3 minutes
4 rounds:
:20 heavy sled push, :40 min easy jog/row
rest 3 minutes
4 rounds:
:10 heavy sled push, :20 easy jog/row
*heavier sled push each new set of sled pushes
18:44 – 45# front squat (due to shoulder), green and red kipping pull ups
17:45 Rx (8/7/6, 6/5/4,9; pull-ups in sets of 2 – 2 sets then rest)
Thanks Jodi and Erica!
Nice work! Thanks for the company on the runs!
16:40. 85# (11/6/4, 6/5/4, 5/4). 11/8/5 SPU
Cashout planks
18:28 55#, BBPUs
12:18 Rx
10:59 Rx
Thrusters unbroken, Pu- 15/6, 8/7, 6/3
10:49rx
11:59 Rx
Unbroken thrusters. Really struggled on the run today.
17:50 55# strict press/row
11:44 rx – ugly effort on the the thrusters today. Legs felt like jello
17:42 Rx
Thruster sets:
11/6/4 (I thought i had done it in 2 sets but later realized 3)
9/6
9
Pull-ups – a few sets of 5 then random sets of 4 and 3.
Considering even the thought of Fran used to make me curl up in a ball and cry – I’ll take these results!!!
16:37 50#, blue band
13:20rx
Slow on the runs and dumped the bar on set of 15 thrusters.
11:33 20#DB thrusters, 7/5/3 BB strict pull-ups
13:05 rx weight with OH lunges.
lunges unbroken
PU 17/4, 15, 9
I was grateful for the runs today even though they hurt
14:37 Rx – the thrusters were a slow after yesterday
Also rowed 3k for challenge & ran a slow 2 miles outside with Britt to take advantage of the nice weather
11:47 rx
17:57 55# including some time spent on rip repair.
2miles easy run with moon after.
18:46.. I believe?
RX with Strict Pullups
17:04 RX. So slow today. But glad I did it. Full squats on the thrusters….2 days in a row and my knee feels good.
Travel Wod for me today (want to make sure I get my credit for the nutrition challenge!)
4 Rounds:
25 Handstand Push Ups (used a folded up yoga mat for my head to touch)
25 Sit ups
and then 7 minutes of burpees (and ya, that was a horrible idea to add those in at the end)…
Back home tomorrow!
10:59 rx. Everything straight but the run. Yeah, I decided to break that up. 😉
And 4000 m row (7k total). Thanks for the motivation Zev.
13:07 – front rack was hurting my wrist so 25# db thrusters and ring rows.
23:04 – dumbell thrusters due to wrists 15#, lavender band kipping pull ups and row for run.
11:03; row instead of run (knee); 75# push jerk instead of thruster (still knee).
PJ: round 1 unbroken; round 2 10 and 5; round 3 unbroken
PU sets of 3