Friday, 20 January 2023

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Friday evening at 6:45pm: lower back health seminar from Vitality Therapy

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Conditioning:

MPCF Board WOD

โ€œFranโ€

21-15-9 rep rounds of:

Thrusters (95/63)

Pull-ups

 

For Time

Compare to Wednesday, 28 July 2021

 

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 for quality

 

 

Post results and experiences to comments

Comments

  1. Fran 9:42 53#

  2. Kim Owens says

    8:10
    20#
    RR

  3. Brian Flynn says

    5:43rx

  4. 3:58 Rx (0:38 PR)

    All thrusters UB
    PLU 12/9, 9/6, 5/4

    I am proud of myself. Stayed calm and collected until after the 5 PLU on last round. ๐Ÿ˜‰ Next time try UB on sets 21 and 9. Wore belt and Iโ€™m glad I did. I also warmed up with 75#

  5. 8:32
    20#
    Green band and blue band

  6. megancyork says

    7:01 Rx

    1st Fran took 30 min
    2nd Fran was DNF

    This one I finished!!!

    Worked bigger sets on thrusters. Goal is unbroken next time!

  7. megancyork says

    7:01 Rx

    1st Fran took 30 min
    2nd Fran was DNF

    This one I finished!!!

    Worked bigger sets on thrusters. Goal is unbroken next time!

  8. White Ape says

    5:02 scaled
    30# Thrusters
    Ring rows

    ROM on thrusters was much better! Actually got full ROM!
    Ring rows for toasty!!!

  9. Henry Smith says

    7:19 rx

    I approached today with slow and steady mindset. Last two weeks hardly at the gym, lots of work travel, eating out and lack of sleep. Do not use this time as baseline for next time.

  10. Jessica Green says

    7:04 43 bb

  11. 9:07 rx

  12. Michelle Milstead says

    5:55
    43#
    Coming back from being sick so I deliberately moved slow and at light weight. The 1st time I did Fran I did 22# and box pull ups and finished in 5:17. The 2nd time, I did 53# and green band assisted pull ups and it took me 6:45. This will be my compare time when I do it again. I’d love to do this one Rx the next time I do it!

  13. Ben Hanzark says

    75# Thruster
    Green and red ban PU.

  14. Amber Burkhart says

    7:24Rx
    Unbroken thrusters for 21 & 9 (Back tightened up after the first round of thrusters)
    Really need to work on pull-ups

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