photo: Oscar Bravo athlete: the indomitable Kim Moore!
This workout came up in Beyond the Whiteboard when I looked up "Fran"and I thought it looked pretty special! It's been a while since we did thrusters in a wod, so why not bring them back??
Have fun, push the weight a bit, and enjoy the ride!
TRAINING WEDNESDAY THURSDAY
WARM UP: ROWLING 3 X 200M
Coaches choice of fitness reward!
WOD: VIKING FRAN
12 Thrusters, 115/95 lbs 12 Chest-to-bar Pull-ups
9 Thrusters, 115/95 lbs 9 Chest-to-bar Pull-ups
6 Thrusters, 115/95 lbs 6 Chest-to-bar Pull-ups
FG2: 65/95 and regular pullups
FG1: 45-55/65-75, jumping CTB
CP1: 95/135, double reps ctb
CP2: double reps CTB and escalating weight thrusters: 12 thrusters at 95/135, 9 thrusters @ 105/155, 6 thrusters @ 115/175
5 rounds of 8-10 v situps and 8-10 DB/KB rows per arm