NEWS
- SUN 7/11 RNG: Will be at the Wayland High School Track at 8:30a!
WOD
“Friendly Fran”
FOR TIME
3 Rounds
21 Thrusters
21 Pull Ups
Weight: 115/75
STRENGTH
Weighted Plank
4 x :60, unbroken
FOR TIME
3 Rounds
21 Thrusters
12 Strict Pull Ups
Weight: 95/65
STRENGTH
Weighted Plank
4 x :60, unbroken
FOR TIME
3 Rounds
15 Thrusters
15 Ring Rows
Weight: 75/55
STRENGTH
Planks
4 x :60, unbroken
WOD GUIDANCE & GOALS
“Friendly” Fran, is the first round of “Fran” (21-15-9 thrusters and pullups), on repeat, AND at a slightly heavier weight. Friendly indeed. So you don’t blow up on the first round, break the thrusters and pull ups into 15/6 or 8/7/6 reps. Continue this same strategy on round two, and do the biggest sets you’re capable of on the final set to stop the clock. Target sub 10 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
400 Meter Run
21 Burpees
Plank
4 x :60, unbroken
ENDURANCE
5 Rounds
3 min run
2 min jog
11:59 55#
10:44, 45#, banded PUs 1st round- then RRs ( neck)
11:03 – 95#
13:30 MCx
On track to be a little bit faster, then both hands ripped open and the second round. Fun times 🤣
12:43 65#, 12 kpu
10:33 95#
Fun in the back of the class 😀
13:10 55#
MCx @ 95#, 13:15, Brutal…
7:51 1 arm thrusters 55#/cals on bike
10:06 95#
10:58 55#/12 blue and red band Strict PUs – didn’t quite get chin ovr bar last 2 reps – arms are smoked
11:52 95# that was kinda gross
11:52 95#. i think
At home today because my lazy ass couldn’t get out of bed for the 8:15 so had to get creative…
8:56
21 db thrusters (17# db’s & a 18# vest on)
21 burpees
And used weighted vest for planks.
10:30 MCx
Woof
10:47- 65#