“Fran’s Twisted Friend…”

Posted: March 23, 2018 in Uncategorized

Come On… You Know Fran Has To Have A Twisted Friend!!! Happy Friday…

Following Dave Castro’s Programming Madness…

“That One Friend Who Always Want To Tag-A-Long” Week…

You Met Diane’s Twisted Friend…

You Met Helen’s Twisted Friend…

You Met Kelly & Jackie’s Twisted Friend…

You Met Annie & Nancy’s Twisted Friend…

Now Meet Fran’s Twisted Friend…

YOU GOTTA MOVE!!!

For This WOD… You Will Have 2 Cut Off Times…

7 Min TIME CAP For WOD 1…

12 Min TIME CAP For WOD 2…

20 Min TIME CAP For The Entire WOD…

@ The 7 Min Mark… You Will Rest For 1 Min… If You Finish Before 7 Mins… You Can Go Straight Into WOD 2…

@ The 8 Min Mark… You Will Pick Up Wherever You Left Off At…

You Will Have 3 Scores… Fran Finish Time OR DNF… How Far You Got In 7 Mins… And Finish Time For Total Rounds/Reps…

Example… My Score: Rx’d: Fran-4:58… 7 Mins- “Fran”… Honestly… I Was So Smoked After Fran… I Barely Changed Out My Weight On The Barbell Before The 8 Min Mark… Finish Time- Rx’d: 16:23…

Stay Strong RCCF… Physically & Mentally…

ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***WOD 1 Thrusters… Rx’d: M-95lbs/F-65lbs…***

***WOD 1 Pull Ups… Rx’d: M&F- Chin To Bar… MOD: Jumping Chin To Bar…***

*** WOD 2 Thrusters… ADV: M-185lbs/F-115lbs… Rx’d: M-155lbs/F-105lbs… Sx’d: M-135lbs/F-95lbs…***

***WOD 2 Pull Ups… ADV/Rx’d: M&F- Chest To Bar… MOD: Jumping Chest To Bar…***

WOD 1…  “Fran”

For Time: (No Racks… You Can Cluster Your 1st Thruster…)

21 Thrusters 

21 Pull Ups

15 Thrusters

15 Pull Ups

9 Thrusters

9 Pull Ups…

*******************************

Straight Into…

*******************************

WOD  2…  For Time: (No Racks… Clusters Are OK…)

9 Thrusters 

9 Chest To Bar Pull Ups

6 Thrusters

6 Chest To Bar Pull Ups

3 Thrusters

3 Chest To Bar Pull Ups… TIME!!!

3…2…1…GO!!!

Mando

Not An “Official” Website Yet… It’s Just A Start Until Everything Gets Finalized… But Make Sure To “Like… Follow… & Subscribe…” To: http://www.raincrossstrengthandconditioning.wordpress.com

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3.22.2018 WOD & Scores…

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