Strength:
Deadlift
Every 75 seconds perform 2 connected reps
Start at 25%, and add ∼10% of 1RM after the first 5 sets. Then add ∼5% for any remaining sets until failure.
For max load
Conditioning:
“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 Time
Compare to Monday, 28 September 2015
Weight:
RX (65/43)
Masters (45/30)
*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.
Mobility:
Reclined Spinal Twist
Hip Capsule
Biceps Barbell Smash
Post max load, split times, and experiences to comments
DL 188 x2 (96%)
CWOD 6:02
SWOD
2@163 (94%)
Ran out of time.
CWOD
11:10 30# Thruster
SWOD: 2@183# (10# PR 1RM)
CWOD: 2:17-1:56-1:25=5:38 33# thruster
D.
Swod. 345. 10# current Pr.
CWOD. 1:31. 1:11. :51. Total 3:33 Rx
Butterflies were ok but need more reps.
Good lung burner. Legs ready for a day off.
SWOD 315# x2
CWOD 4:06 rx
1:40
1:25
1:01
SWOD: 2@ 233# (95%)
CWOD: 1:30, 1:14, 0:56, Rx, did all sets unbroken. Great WOD!
Also I got my first bar MU tonight!!! A huge thank you to Mundell’s and Coach for helping me so much on these over the past several months!!
❤️❤️❤️
Proud of the work you put in to achieve your goal. Worked your weaknesses and practiced your drills. Now on to rings………..
T.
Swod. 253#
CWOD. 1:29. 1:18. :59. 3:46. Rx
SWOD: 200# (5# PR). Stopped before form went bad.
CWOD: 1:51+1:28+1:01= 4:20 Rx. Tons better than last time I did this
My body is still more tired from KO than I realized.