4/17/15 “Fran”

2was


Mobility: Wrist, Hip, & Shoulder Mobility.


Skill Practice Warm Up: Spend 10 minutes working up to a moderate set of 3 Thrusters, 40 – 60%, from the rack. Or a set of 3 at 60-80% of your push press.


Strength Workout: None


Metabolic Conditioning Workout: “Fran”- For time.

21 – 15 – 9

Barbell thrusters (A: 95lbs, I*: 63lbs, N: 43lbs)

Kipping Pull ups (Health: Ring Rows)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide:  3 – 8 minutes. 10 minute cut off.

Coaching Tips: Unless you plan on doing the whole thing unbroken, break up the first round into two or three sets! Start slow and speed up. Don’t waste time moving between Thrusters and Pull Ups. As soon as you drop that bar jump up and do a few pull ups, then chalk up.

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  2014 – 12 – 31


Optional ‘Cash Out’: 21 – 15 – 9 Wall balls / Ring Rows.

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