WORKOUT:
" Heavy Fractured Fran "
Front Squat (185#/133#)
Push Press (155#/103#)
Chest 2 Bar Pull Ups
15-12-9
(15 Minute Cutoff... Scale as needed, but make it tough as you can!)
Men will load their 45# bar with 45s, 10s & 15s on the outside, while women will load a 33# bar with 25s, 10s & 15s on the outside... After completing the front squats each round your will strip the 15s off for the push press reps, then perform your pull ups then come back & reload your 15s for the next round of front squats & so on through the whole WOD...
Weight scale options for this WOD:
#1 (165#/135#) / (113#/83#)
#2 (145#/115#) / (93#/63#)
#3 (135#/105#) / (83#/53#)
#4 (125#/95#) / (73#/43#)
POST YOUR TOTAL TIME TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
JK - 1 rd plus 10 pull ups (2, purple band strict)
73# front squat
53# push press
blue band kipping
11:06min
145# / 115#
2 rds + 3 FS
165# Front Squat
135# Push Press
13:30
73# / 43#
Green/red band strict
DNF 4 pu's short
63#/43# opt 4.5
Bright green/red band kip
12:49
2 rounds of #2 w/green band
93#/63#
I screwed up the weights. I was not told there would be math involved.
73#- front squat
43#- push press
Green band
13:42
#2 red and purple band kipping
12:40
Kate
#2 - 2 rounds plus 4 front squats
113#/83#
I had one pullup left :( This one sucked!
95/65 12:38
Red+purple chest to bar
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