Friday 100122

Liz

CFWU/Jog 3:00min

"Fran"

21-15-9

65# thrusters

pull-ups

5:43 PR (felt like i had sub 5:00, but those thrusters get heavy pretty quick)

back to TN tomorrow

Daniel:
Snatch warm up 3x3@50kg
Built up to 82kg
Then 82kg x 2, 90kg x 1, 82kg x 2, 90kg x 1, 82kg x 2, 90kg x 1, 82kg x 2, 90kg x 1

Clean & Jerk warm up 80kg 2x2
Then 90kg, 90kg, 95kg, 100kg
4x1@105kg. Missed 4th Jerk.

Front Squat 4x5@120kg

RDL 3x5 @ 105kg

"Fran"

21-15-9

65# Thrusters

Pull ups

Liz 6:42 (not much improvement since last time, only 8 sec better)

Meghan 7:53 (subbed jumping pull ups)

"Fran"

Fran
Originally uploaded by flossy22

21-15-9
65# Thrusters
Pull-ups

Liz As Rx'd: 6:50

First time doing Fran. Need to work on pull-ups. All thruster sets done without dropping bar.

"Griff"

800m run forward

400m run backward

800m forward

400m backward

15:04 Liz

"Fran"

Daniel 4:20

"Fran"

We got back from Florida on Sunday, and what a good time we had. As far as working out, we did WODs Mon-Fri with the kettlebells and jump ropes we brought. Liz made up various workouts on the beach and grass, all killer. In addition to that, we rode about 100 miles over the week. (Daniel biked 140mi)
It's all too appropriate that we did "Fran" when we got back. The classic benchmark WOD.

"Fran"
21-15-9
95lb Thrusters
Pull-ups

Daniel: 4:21 PR
Mom: 45lb thrusters and jumping PUs: 15:05
Dad: 65lb thrusters and jumping PUs: 10:15