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WOD
“ChaCha”
15-12-9
Thruster
Bar Muscle Up
Rest 5 Minutes
15-12-9
Front Squat
Chest to Bar
Weight: 155/105
15-12-9
Thruster
Chest to Bar
Rest 5 Minutes
15-12-9
Front Squat
Pull Ups
Weight: 135/95
15-12-9
Thruster
Strict Pull Up
Rest 5 Minutes
15-12-9
Front Squat
Ring Row
Weight: 115/75
WOD GUIDANCE & GOALS
Today’s workout is going to be very Fran-esque! Choose a weight for the thrusters that you HAVE to break the set of 15 into 2-3 sets. For the bar muscle ups (or upper body pulling movement) do bigger sets or chip away at singles with fast breaks. The first couplet will take around 7 minutes and will have a 10 minute cap. REST 5 minutes before the next couplet, which should feel “easier” since you’re not going overhead, and the pulling movement is less complex. Do larger sets of front squats and pull ups. Target 5 minutes for the second couplet. Record total time (including rest) to comments. Target sub 20 minutes.
Post Total Time to Comments.
HOME WOD
15-12-9
Jumping Squat
Push Up
Rest 5 Minutes
15-12-9
Jumping Lunges
Burpees
ENDURANCE
10 x 20 cal Bike, rest 2 min
7:30, 5:37 65#, 9,6,3 C2B, 15, 12, 9 KPU
8:14/5:34. 115#. C2b/kpu
8:01 / 6:19, 40#, 50# ( tight lower back) banded SPUs / banded KPUs
7:46 #125 c2b
5:26 #145 kpu 3-vups hand tear
8:38 95#, 5/4/3 BMUA
7:43 105#, 9/6/3 SPU
10:36 / 7:28
12-9-6 CTB’s
15-12-9 KPU’s
75#
The pain I felt reminded me of a Open workout – and I even modified the crap out of it!
14:00/7:20. BMU/CTB/115#
I’m pretty sure I only did 6 reps of each in the final round. I was struggling to finish this and convinced myself it was 15/12/6
The fact that you finished is victory in and of itself. 6 or 9 reps makes no difference.
13:04 / 6:30 mc rep and movement scheme but at 135#
— this was one of the few workouts I considered not finishing. tough workout after this week’s grind. great grind by the boys (Tony, Vlad and Igor) up front to help keep me going.
65#
10:33 15/12/9 Thrusters, 12/9/6 C2B
8:58 15/12/9 FS, PullUps – lots of breaks! Like LOTS!!
Kevin, 5:23, 35# banded PUs
4:23, 55# ,RRs
10:39 – 85# 15-12-9 BMU attempts 5-3-1 ( 7 total)
8:07 – 85# & C2B
12:30 – 115# / 29 BMU
6:53 – 135# / SPU
11:??/6:22 mcx