The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes thrusters, wall ball, and chinups.
0 people think this is awesome.
Fran isn't it?
Poetry in motion.
bugs flew in the mouth, did they?
Oh I hope you're wrong Mike. May have to make it a deadlift day.
Sorry for no-show at 6 a.m. No excuse. I just didn't make it to the computer in time to cancel before I fell back to sleep. :(
CFWU x2
Deadlifts to 130
WOD:
FRAN
21-15-9
Thrusters (45#)
chinups
With an 8 minute time cap, I switched from chinups to ring rows after doing 11 chinups.
There was no way I was getting the WOD done in 8 min if I stuck to chinups.
6:57
Great work everyone.
6am
Cleans to 120 ... practice / build all roalled into one.

WOD
FRAN
21-15-9
Thrusters (65)
Chinups

Was going to go with (75) but it had been a while since I did soo many thrusters figured I would play it safe for today.

Time: 7:02 (PR) by over 2 min ..

I ended up waisting alot of time cathing my breath in-between the Thrusters and Chinups... but I felt I had to ....ya know to prevent the room from spinning too much. My stomach was growling pretty good before we began so I figured I would have fun. Coffee is just not filling enough I guess.

Previous FRAN's at same weight (65)

First time was back on the 13th of Sept 2012
Time: 9:36

Second time was back on the 24th of Nov 2012
Time: 9:03
Daily Squats
1 x 135, 225, 315, 355

Cleans 3RM
140, 165, 190, 215, 235, 250 *PR* weight and reps.

WOD:
"FRAN"
21-15,9
Thrusters 95lbs
Chinups
Time: 3:57 (33 seconds over PR time)

Happy that is over with ;)

Nice work 7am!
Mind if I steal that quote?
WU x 1

Deadlift to 295# x 5 <-- heavy today .. 4 hours sleep is not enough :(

CFWU

EMOM 10 mins: 1st position power snatch 55x2
EMOM 10 mins: hang cleans 85x2

front squats 95x2, 125x2, 135x2, 145x2

WOD: 5 rounds
10 squats (95)
20 situps

6:44
Daily squat to 275lbs.
Fran 5:46 pr by 42 seconds
Nice work guys! Fun sweating with ya 12 ers!!!
Warm up
Daily squats to 175x1

Power cleans to 100x3

WOD
"Fran"
21-15-9 of:
Thrusters (55)
Jumping chin ups

Time was 10 mins for 2 rounds.

Great work nooners!!!
Have a great day and weekend!!!
3PM: 60 minutes mobility, clean 275x1x5, front squat 335x1x5.
CFWU
Deadlift to 160# x5 form seems to be coming along - will repeat 160 again next week
FRAN
21-15-9
Thrusters (45#)
Ring Rows
8:29
UGH!!!!
Great work 6ers on a tough work out!!!
Frank, by all means, we found it on the Internet too. :)
Clean and Jerk to 190x3
105,125,145,165,182,190x1

What was that saying again?
Dip.. Dip.. Oh ya Dip, Drive. Dumb ass, now I remember.

Deadlifts
440x5
240,285,330,375,415,440
Looking great RJ!