Conditioning:
MPCF Board WOD
“Fran”
21-15-9 rep rounds of:
Thrusters (95/63)
Pull-ups
For Time
Compare to Wednesday, 23 January 2019
Skill:
0:20 Hollow Hold into 10 Hollow Rocks
0:30 Rest
0:20 Arch Hold into 10 Arch Rocks
1:00 Rest
5 Sets
Post results and experiences to comments
4:19, 60#. Set of 15 sucked
6:29
18#
BANDED-GREEN+BLUE
I feel like the green slice of the pie should be a lot larger.
Christa I basically started my warmup for this WOD at 5am.
Haha! Totally!
5:24rx…to much rest on breaks
4:36 Rx, 53 sec PR!!
15/6; 12/9 (good plan)
10/5; 6/5/4 (next time do all 15 thrusters)
9; 5/4 (good plan)
NTFS: DO NOT GET OFF THE BOX DURING PLU BREAKS!!!
Plan for next time:
15/6; 9/7/5
15; 9/6
9;5/4
Ah Fran. Such a B&$&@!!!
5:52 Rx I’m about to die… 3:16 min PR and last time was 53#!!!!!!
thrusters 12-9/8-7/9
pull ups 9-7-5/5-5-3-2/5-2-2
Big PR so I’m super proud but don’t want to feel like this ever again lol!!
Plan for next time: get stronger lol
Break up less the PLU and try to go unbroken in the round of 15 thrusters
Strong work sis!! Killed it!
6:56rx
Started the 9/7/5 split on the 21, but I was too winded during the 15 and 9 to stick to my plan.
Really not sure what to do next time. Maybe little slower on the 21 but I don’t feel like I went fast.
4:30 @ 75lbs. RIP.
5:30
33#
Box plu
Next time I won’t be a beginner!
5:43 35#
12/9 then 9/7/5 plu’s first round felt great!
10/5 then was shooting for 9/6 plu’s but my grip quit
9 unbroken then 3/3/3
Still need to work on those plu’s too many breaks
That B*+<# FRAN gave me COVID
5:17 22# Box PLU’s
Had a good pace on round 1 but took too long on plu’s. Gassed out at the end. The last 3 plu’s were tough and I wasn’t sure if I was going to make it. Next time I will push harder on the plu’s and not rest so much.
2:46 Rx
Not a PR. I was 9 seconds slower than PR. I haven’t been work large sets of butterfly plu’s lately due to shoulder. I had to break up the 15 (10/5) bc I lost my rhythm on rep 8, got to 10, came down tried to butterfly, and had to finish out with kipping. Also had to break the 9 up (6/3) due to grip was toast. Did all thrusters unbroken.
NTFS: short break the 21 plu’s (15/6), and then attempt to go unbroken on 15 and 9. I was 1:06 finishing the 21 plu. So 1:40 is what the rest took with the unneeded rest. PR next time!!! Sub 2:30!!!
6:24 43# and plu progression
Took 1:10 off my previous time!
Broke it up:
21 – 12-9, 4-4-4-4-3-2
15 – 8-7, 3-3-3-3-3
9 – 6-3, 3-3-3
Half Fran for me.
I still can’t breathe out of my nose, allergies.
I did it Rx for half. Hit the cap.
Super proud of all the pullups and the thrusters didn’t feel as heavy as I remember. Still good wins even though I didn’t finish. Qill re-attempt when I’m feeling better.
Fran 5:39 Rx – see notes from 11/4/20 when performed.
Time 7:28
53lb thrusters
Barbell pull-ups