Holiday Hours: 24 DEC will be 0515, 0900 & 1200;
25 DEC Closed; and 26 DEC will be normal hrs
Strength WOD:
Perform the following for quality (20 minute cap):
Snatch
Warm-up: 8, 6, 4 rep, gradual weight increase
3 reps @ 65% 1RM
3 reps @ 75% 1RM
3+ reps @ 85% 1RM
Conditioning WOD:
“Fun With Fran”
15 Thrusters + 15 Pull-Ups + 15 Thrusters
Rest until clock says 5:00*
12 Thrusters + 12 Pull-Ups + 12 Thrusters
Rest until clock says 10:00*
9 Thrusters + 9 Pull-Ups + 9 Thrusters
For total WOD time
Weight:
RX (75/53)
Masters (65/45)
*Progress through each cycle to get as many reps as possible in 3:00 up to the prescribed number per round. Then, rest 2 minutes before beginning the second set. Repeat this process for the set of 12’s.
Post max reps at 85% weight, time, thoughts, feelings, experience, and/or emoticons regarding Fran to comments
*Similar to Monday, 30 September 2013
2:52
2:20
1:17
RX
Slower than last time on the first 2 rounds faster on the last one.
63
73
83 all 3×3
Fun with Fran
11:08 rx
3 reps @ 85%
…
15’s= 1:20
12’s= 1:09
9’s= 0:51
Total: 3:20
Time: 10:50
Rx
2:18
2:07
1:30
RX Masters
Fun with Fran:
15’s – 1:10
12’s – 0:57
9’s. – 0:43
Total: 2:50 Rx
63
73
83 snatch work
11:08 rx total time…didn’t pay attn to rounds! Oops
90
105
120
All 3X3
6:15 Rx