Wod

[mtwarden]

^ curious on your fran; are you doing kipping or dead hang pullups? I've never mastered those (kipping) and the bar we have at our gym just isn't conducive; I've done it with dead hang pullups and it's a brutal workout, I'm sure brutal either way

 

[Ridge Ghost]

^ curious on your fran; are you doing kipping or dead hang pullups? I've never mastered those (kipping) and the bar we have at our gym just isn't conducive; I've done it with dead hang pullups and it's a brutal workout, I'm sure brutal either way

Fran as prescribed is kipping pullups. If you are limited to dead hang, a standard practice I have seen is to divide the prescribed number of kipping pullups in half. So do strict pullups of 11, 8 and 5. Fran is designed to be a sprint rather than a slog, so scale accordingly.

 

[PJG]

^ curious on your fran; are you doing kipping or dead hang pullups? I've never mastered those (kipping) and the bar we have at our gym just isn't conducive; I've done it with dead hang pullups and it's a brutal workout, I'm sure brutal either way

Butterfly the snot out of them. Will do all pull-ups unbroken.

I agree with Ridge Ghost, designed to be a sprint.

My weakness on Fran are the thrusters. I’ve done Fran twice and both times I’ve had to break up the set of 15.

My best time is 4:57 breaking up the set of 15.

I’ll post my time when I finish it today. We’ll see how the thrusters go.

 

[mtwarden]

I'll give it another go with the revised pullup numbers, will definitely be a little more manageable- slog is exactly what it was when I did it

agree that the thrusters are no joke either

 

[jmez]

Call it the she devil for a reason. The worst 5 minutes of your life.

 

[TripleJ]

FOR TIME:

50 Wall Balls

15 Cleans, 115 lbs

50 Wall Balls

10 Cleans, 155 lbs

50 Wall Balls

5 Cleans, 185 lbs

 

[jmez]

Wendler week 2 squat

20 min AMRAP
3 strict pull ups
6 hand stand push ups
9 deadlifts 225#
12 bar facing burpees

 

[mtwarden]

Wendler Week 5 squats & bench

pullups 3x11, dips 3x30, core

 

[PJG]

Fran time 3:26. All unbroken, all butterfly pull-ups. PR

 

[mtwarden]

^ well done Sir!

 

[PJG]

for time:

30 burpee box jump overs 24/20

30 deadlifts 225/155

30 ring dips

30 calorie AD

30 ring dips

30 deadlifts

30 burpee box jump overs

 

[TripleJ]

30:00 AMRAP:

Run, 800 m

Row, 1000 m

20 Burpees

 

[jmez]

Wendler week 2 bench press

Tabata Style
20 s work 10s rest, 4 rounds each station
Toes 2 bar
Ring Dips
Hand release push ups
Row calories
Clean and Jerk 135#
Wall walks
KBS 70#
Front squats 135#

 

[mtwarden]

got 3-ish miles on the trails this evening with Tiny E, my wife joined us as well- pretty fall evening

I got a fair bit of time on my feet at work, including up and down stairs- never was sure what it amounted to exactly so got the fitness app setup on my phone and turned it on for today- not too bad, considering I'm getting paid well to do it

 

[PJG]

POWER HOUR

Smolov Week 6, Day 1

3x4 walking lunge

4x12 back extension

2xME push up

BARBELL ENDURANCE

5 sets of:

squat clean+2 jerks

3 sets of:

power clean+front squat+jerk

then,

EMOM for 20 minutes of:

power clean+front squat+jerk

 

[mtwarden]

200 meters of lunges at a break at work; 4-ish miles this evening with Tiny E and the missus

 

[jmez]

12 min EMOM
Pick 2 Goats (something you need work on)
I did butterfly pull ups and push ups

18 min AMRAP
3 rope climbs
9 front squats 155#
27 GHD sit ups

100 double unders for time

 

[TripleJ]

3 Rounds for Time:

500 M Row

20 Box Jumps 24"

20 Push Press 95 lbs

5 Muscle-ups

 

[jmez]

Wendler week 2 deadlift

9-15-21-15-9
Sit up to wall ball shot 30# (sit up starting with ball on floor behind head, come up and onto feet without touching ball to ground then up to target)
Med ball cleans
Walking lunge with med ball
24" box step up with med ball

That was top 10 worst I've ever done

 

[mtwarden]

if that was in you top 10 worst, it was bad