Wednesday, September 22, 2010

Franscam

HARD CHARGERS:
Warm Up (Burpees called intermittently):
1/2 mile run
soldiers
buttkicks
side to side lunges
one legged side to side jumps
karaoke
ab walks

Skillset:
Distinguishing between setup for deadlift, clean & snatch
Jump Shrugs for Snatch & Clean

WOD:
Fran

Homework: 5x5 Front Squat, 5x5 OHSquat, 5x5 Press

GO GETTERS:
Warm Up (Burpees called intermittently):
400 meter run
soldiers
buttkicks
side to side lunges
one legged side to side jumps
karaoke
ab walks

Skillset:
Shoulder Press, Push Press, Push Jerk

WOD:
Fran

Post times & scaling to comments!
Posted by B.Frank at 8:23 AM

6 comments:

  1. mikeRobotSeptember 22, 2010 at 5:58 PM

    75 lb Fran: 10:21

    ReplyDelete
  2. JordanSeptember 22, 2010 at 6:21 PM

    75 lb Fran, 12:14

    ReplyDelete
  3. AnonymousSeptember 22, 2010 at 7:59 PM

    45 Lb 5:26

    ReplyDelete
  4. MattSeptember 22, 2010 at 8:09 PM

    35 lb Fran,6:11

    ReplyDelete
  5. patmysheepSeptember 23, 2010 at 7:14 AM

    sheepherder here: For the Fran (a couplet of push-jerk with pull-ups) having this count [21,15,9] for each, my push-jerk bar weighed 45 lbs and my pull-ups were a mix of real/jumping pull-ups. The pull-up mixture I did was [15/6, 5/10, 9] (real/jumping). This took me slightly over 10 minutes. Terrible!

    ReplyDelete
  6. JordanSeptember 27, 2010 at 9:44 AM

    Military press - maxed at 85 lb. 5x5

    ReplyDelete

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