Midweek Frantastic


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!

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TRAINING WEDNESDAY THURSDAY

WARM UP: ROWLING 3 X 200M

Coaches choice of fitness reward!

WOD: VIKING FRAN

For time:

750 Row

12 Thrusters, 115/95 lbs 12 Chest-to-bar Pull-ups

500 Row

9 Thrusters, 115/95 lbs 9 Chest-to-bar Pull-ups

250 Row

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

Cash-out:

5 rounds of 8-10 v situps and 8-10 DB/KB rows per arm