Monday, April 24th

23
Apr

Monday, April 24th

We feel you LIs

Skill Work:

10 minutes of practice:
kipping pull-up

WOD:

“Heavy Fran”
21-15-9 reps for time:
Thrusters 135/95
Chest to Bar Pullups

Post time to comments.

39 Responses

  1. LaurenMargaret

    10:11 @65

    (Banded chest to bar pull-ups quickly turned into banded chin over bar pull-ups. Also mixed kipping and strict w/two med bands….. so a little all over the place. Next time should pick a strategy and stay with it.)

  2. dtm

    21-15-9 (each arm, alternate as needed)
    Single-arm Thrusters 50# db
    Bent over row
    9:03

    Three Rounds:
    30 Thrusters (single 35# db, aka underwear WBS)
    20 snatches 35# db
    7:30

  3. dtm

    21-15-9 (each arm, alternate as needed)
    Single-arm Thrusters 50# db
    Bent over row
    9:03

    Three Rounds:
    30 Thrusters (single 35# db, aka underwear WBS)
    20 snatches 35# db
    7:30

  4. JoJo

    “Heavy Fran”
    21-15-9
    Thrusters 135/95
    C2B pull-ups

    9:38 Rx’d

    Thanks Matty 🙂

    30 minutes mobility
    10 min kip practice
    30 minutes looking at Rx weight!

  5. JoJo

    “Heavy Fran”
    21-15-9
    Thrusters 135/95
    C2B pull-ups

    9:38 Rx’d

    Thanks Matty 🙂

    30 minutes mobility
    10 min kip practice
    30 minutes looking at Rx weight!

  6. ERIC S.

    Heavy “Fran”
    7:17 Rx’d

    Bench press with 2 chainz
    135(10) 155(8) 185(6) 205(4) 225(2) 235(1)
    Bench press 1 rep max
    275, 280, 285, 290, 295, 300, 305

  7. ERIC S.

    Heavy “Fran”
    7:17 Rx’d

    Bench press with 2 chainz
    135(10) 155(8) 185(6) 205(4) 225(2) 235(1)
    Bench press 1 rep max
    275, 280, 285, 290, 295, 300, 305

  8. J Cash

    21-15-9
    Shoulder to overhead @135
    Chest to bar pull ups
    9:17

    Bench press with 2 chains
    135(10)-155(8)-185(6)-205(4)-225(2)-235(1)
    Then 1 rep max
    265-275-280-285(F)-285-290(F)

  9. Michele Adler

    8:32
    Subbed PP @ 65# for thrusters
    Banded pull-ups
    Pull-up holds after that…didn’t want to happen. Arms were done.

  10. dquat

    mobs
    3 sets:
    SA Bear to Bridge Complex: 5 reps/side
    Half Kneeling SA Banded Pull-Down @ 2311: 6-8 reps/side
    Feet Elevated Bridge Support Hold: 10-15 sec w/ deep breaths (pressure on upper thoracic, not lower back & GH joint)
    Rest as needed b/t each
    +
    A1. Upright Banded OHS Dead Bugs: 10 reps/side (hold PVC OH like you’re in a OHS)
    Rest 1 min
    A2. RNT OHS: 10 reps
    Rest 1 min
    +
    B. OHS: Find a 8RM – 115,125,135(5),155 woooooo
    +
    C. Half Kneeling Banded Row + External Rotation + Press: 10 reps/side x 3 sets; rest 1 min b/t sides – slow & controlled
    +
    3 sets:
    D1. Horse Stance Hold: 30 sec
    Rest 1 min
    D2. Cossack Squat: 8 reps/side w/ toe up & tow down rotation
    Rest 1 min