“Heavy Frannie…”

Posted: September 28, 2018 in Uncategorized

***READ… THEN RE-READ AGAIN!!! COME IN WITH A PLAN FOR ALL THE WEIGHT CHANGES ON YOUR BARBELL!!!***

Heavy Thrusters…

No Racks…

Clusters Are OK…

And Some Pull Ups…

Make Sure Your Chest Makes Contact With The Pull Up Bar Or Chin Clearly Gets Over The Pull Up Bar…

Now The “Un-Broken”…

Bad Words… Yelling… Screaming… Crying… All Expected During The Jump Rope…

Gotta Move… Gotta Focus…

Happy Friday!!!

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

ALRIGHT… HERE WE GO!!!

Strength… “Rest Day”…

MetCon…

Thrusters…

Level 1…

M-115-135-155–185-205

F-85-95-105-115-135

Level 2…

M- 95-115-135-155-185

F- 65-85-95-105-115

Level 3…

M-75-95-105-115-135

F-55-65-75-85-95

Level 4…

M-55-65-75-95-105

F-35-45-55-65-75

***Double Unders… ADV & Rx’d M&F… MOD: Singles…80-64-48-32-16…***

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

20 Min TIME CAP… 

——————————————————————

For Reps of 15/50/15… 12/40/12… 9/30/9… 6/20/6… 3/10/3:

Thrusters

Un-Broken Double Unders OR Single Unders

***Double Unders… Pump Run Penalty Every Time You Break!!! Single Unders… Pump Run After Every Set Of Singles AND Every Time You Break… Learn Your Dubbs!!!***

Pull Ups

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

3….2…1…GO!!!

Mando

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9.27.2018 WOD & Scores…

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