“Fran’s Gotta A Complex…”

Posted: December 29, 2017 in Uncategorized

Image result for 21-15-9 Fran

It’s Friday!!!

Ya Know… Not Every Friday WOD Has To Be This LONG… NEVER ENDING LIST Of Crazy Movements With Super High Reps…

Sometimes… It’s The Short Ones…

The Short Ones… The Lung Burners…

The Ones That Leave You Laid Out On The Floor Gasping For Every Last Ounce Of Breath…

The Ones That Leave You Laid Out On The Floor Feeling Like Your Soul Just Left Your Body & You’re Staring @ Yourself Lying On The Floor…

The Ones That Make You Question Whether Or Not You’re OK To Drive Yet…

The Ones That Give You Fran Lung…

Don’t Believe Me?!?!

Go As Hard As You Can On Today’s WOD & Tell Me Otherwise…

And Speaking Of Fran…

Read The WOD… Read It Again… Write It Down… Memorize It… Whatever…

LOTS Of Changes Going On With The Rep Scheme & Movements!!!

42…

8-7-6: 21…

8-7-6: 21…

(7)

30…

6-5-4: 15…

6-5-4: 15…

(5)

18…

4-3-2: 9…

4-3-2: 9…

(3)

***DON’T FORGET… SATURDAY’S GRID WOD WILL BE HELD @ 9AM AGAIN… HOPING IT WILL BE AN EVEN AMOUNT OF ATHLETES SO IT CAN BE A PARTNER WOD… BUT I GOT A FEW OTHERS UP MY SLEEVE AS WELL… AND YES… “GIRLS” ARE INVOLVED… BE @ THE BOX MY 8:45AM… THANKS!!!***

ALRIGHT… HERE WE GO!!!

Strength… Rest Week!!!

MetCon…

And The Lucky “Girl” Is…

Fran!!!

“Fran Has A Complex…”

***Barbell… ADV & Rx’d: M- 95lbs/F-65lbs…***

***Pull Up Variations… ADV: M&F- Bar Muscle Ups… Rx’d: M&F- Burpee Toes To Bar… MOD: Burpee Box Jump Overs-24″/20″… ***

***Double Unders… ADV & Rx’d: M&F With A Deadlift Penalty… MOD: Mt. Climbers With Deadlift Buy In…***

For Time:

***42 Double Unders With A 7 Deadlift Penalty/MOD: 7 Deadlift Buy In + 42 Mt. Climbers...***

8 Front Squats

7 Push Presses

6 Thrusters

8 Chin To Bar Pull Ups

7 Chest To Bar Pull Ups

6 Bar Muscle Ups 

***30 Double Unders With A 5 Deadlift Penalty/MOD: 5 Deadlift Buy In + 30 Mt. Climbers.***

6 Front Squats

5 Push Presses

4 Thrusters

6 Chin To Bar Pull Ups

5 Chest To Bar Pull Ups

4 Bar Muscle Ups

***18 Double Unders With A 3 Deadlift Penalty/MOD: 3 Deadlift Buy In + 18 Mt. Climbers.***

4 Front Squats

3 Push Presses

2 Thrusters

4 Chin To Bar Pull Ups

3 Chest To Bar Pull Ups

2 Bar Muscle Ups… TIME!!!

3…2…1…GO!!!

Mando

“Remember December…”

Image result for a beautiful mind

12.2017 WOD & Scores…

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Here’s The Whole Week & Next… Kinda…

Monday… Closed… Merry Christmas!!! Done!!!

Tuesday… Helen & Annie Mash Up… Done!!!

Wednesday… Jackie & Diane Mash Up… Done!!!

Thursday… Isabel & Elizabeth Mash Up… Done!!!

Friday… Fran Complex…

Saturday… 9AM GRID WOD

Sunday… New Year’s Eve!!!

Next Monday… Closed New Years Day…

Next Tuesday- Saturday… Business As Usual…

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