That being said, it's time to TEST!
WORKOUT:
"Fran"
Barbell Thrusters (63#/95#)
Pull Ups (Any Style)
21-15-9
(8 minute cutoff)
THEN...
After resting EXACTLY 3 minutes once you complete the above WOD...
Row 250m
REST 1 MINUTE
Row 250m
Fran is meant to be a steady SPRINT so make sure you scale accordingly... The 8 minute cutoff shouldn't be a problem... This is not to meant to be heavy or slow... Here are some scale weight options:
#1 - 53#/85#
#2 - 45#/75#
#3 - 35#/65#
This weight should be around 60-65% of your PUSH PRESS/THRUSTER max if you are unable to go Rx'd...
Use bands on pull ups, if needed, but if your kip isn't quite there yet this would be a WOD to possibly do strict pull ups due to the speed and volume of pull ups reps...
POST YOUR FRAN TIME & ROW TIMES TO COMMENTS
15 comments:
For a good time, DON'T call Fran!
5:40. Did #2 scaled option. Unbroken thrusters except one brief rest in rd. 2.
Row: 1:01; :58. The rows did me in. My heart thumped out of my chest. I liked it though.
Hahaha Lisa! 4:45 for me with 45# lb and green band for pull ups. Not sure why that sucks so bad...but it does. My lungs are still burning.
2:41 rxd
14 second PR!
Row:
:55.5
:51.2
5:41-53#;red+green strict PU
Row:
1:01.5
1:00.4
5:56 Rxd (About a 2 min PR)
I'm finally getting my pull ups!
7:36 rx (1 sec pr)
6:48 (53#, blue band kipping) PR by a lot (last time only got 1 thruster into round of 9)
0:59, 1:00.6
Jill
6
6:33 @75# pr
rows 54 and 58
dave
4:57 (1:12 pr)
Row: 1:04.1, 1:03.2
Brendan
Kim Z
4:42 (53#, black band)
0:56, 1:01
Awesome, Jordan! I chuckled to myself because I remember running 2:41 for the "880 yard dash" back in the day. I thought it took FOREVER. ha ha
DNF - but better than last time.
7 thrusters into last rd
6:34 rx
4:39 35# | med black,thin red strict PU
across | 1:03,1:04
3:35 rx
1:07
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