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Friday evening at 6:45pm: lower back health seminar from Vitality Therapy
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Conditioning:
MPCF Board WOD
“Fran”
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
Fran 9:42 53#
8:10
20#
RR
KIller skill work. Thanks DD for the encouragement!!
5:43rx
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. 😉 Next time try UB on sets 21 and 9. Wore belt and I’m glad I did. I also warmed up with 75#
8:32
20#
Green band and blue band
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!
7:01 Rx
1st Fran took 30 min
2nd Fran was DNF
This one I finished!!!
Worked bigger sets on thrusters. Goal is unbroken next time!
5:02 scaled
30# Thrusters
Ring rows
ROM on thrusters was much better! Actually got full ROM!
Ring rows for toasty!!!
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.
7:04 43 bb
9:07 rx
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!
75# Thruster
Green and red ban PU.
7:24Rx
Unbroken thrusters for 21 & 9 (Back tightened up after the first round of thrusters)
Really need to work on pull-ups