January 9, 2017

Monday 170109

“Franzilla”

For Time:ย 
-21 Thrusters 95/65 lbs MRX 75/55
-21 Pull-Ups
-15 Thrusters 115/75 lbs MRX 95/65
-15 C2B Pull-Ups
-9 Thrusters 135/95 lbs MRX 115/75
-9 Bar Muscle-Ups MRX 9 Burpee pull-upsย or 9 Pull-Ups and 9 Dips

**Athlete responsible for load changes**

Post time to responses.

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26 thoughts on “January 9, 2017”

  1. BS
    135# (65%) 145-155-165-175
    1st Bar Muscle-up!! Granted it was with the black band but I’m taken it! Thanks Breck for the perfect progression help!
    Wod Rx’d except I tore so I did Bar facing Burpees in place of 9 MU’s. 9:57

  2. BS: 7@260; 5@280; 3@300; 2@315; 1@330
    – Attempted bar muscle ups
    *
    WOS as rx’d on reps and weights; did pull-ups, C2B, then did burped pull-ups for the 9
    12:29
    Thrusters unbroken, others not

  3. Back Squat: 1@185 (After KO, this felt close to a 1RM)

    35 Bar MU’s

    Franzilla Modified:
    Substituted Thrusters for Front Squats @75/95/115:
    11:39

    Congrats on the Bar MU Ali!

  4. I was going to say, if anyone who competed at KO in OK this weekend even thinks of attempting this WOD, they have a problem, but I see Kevin has already done it. No wonder you keep hitting this PR’s.

  5. Back Squat up to 190# and did banded bar MU for skill portion

    MOD WOD w/ banded bar MU = 9:47…..struggled on both C2B and banded bar MU ๐Ÿ™

  6. Squat worked in with Alonso, worked through some weekend soreness

    1BMU per round

    Wod Rx:
    7:40

    Moving a little slow today

  7. Squat work – up to 225#

    WOD mods:
    75# – 1st round (21)
    regular pull-ups

    95# – 2nd round (15)
    C2B & regular pull-ups (about half and half)

    115# – 3rd round (9)
    burpee pull-ups

    …kicked my tail ๐Ÿ™‚ 12:38

  8. Alternating E2MOM
    Back Squat and Bar MU’s (all bar MU’s unbroken)
    7 BS@275#
    7 Bar MU’s
    5 BS@300#
    7 Bar MU’s
    3 BS@325#
    7 Bar MU’s
    2 BS@345#
    7 Bar MU’s
    1 BS@360#
    7 Bar MU’s

    “Franzilla”
    As Rx’d
    Unbroken until I got to the 9 Bar MU’s (was at 5 minute mark going into MU’s).
    Time: 7:21

  9. Back squats
    7@ 155, 5@ 165, 3@ 175, 2 @ 185, 1 @ 195

    Wod rx’d except last set of 9 mu. Instead attempted 2 banded bar mu with green band, couldn’t get them. So did 9 burpee pull ups.
    10:26

  10. Thank YOU, Dana! You had a lot more in the tank!
    Back squats
    7@ 155, 5@ 165, 3@ 175, 2 @ 185, 1 @ 195

    WOD w/ Rx’d loads & subbed 9 Burpee PU’s for MU’s
    10:42

    Great job, 4:30!

  11. That competition this weekend was great, but I’ve got goals and weaknesses to work on, so I came to work today!

    Strength:
    7@ 236# – bar mu progression
    5@ 255# – 3 unbroken bar mu (unbroken PR)
    3@ 267# – 3 ubmu
    2@ 285# – 3 ubmu
    1@ 325# (10# PR) – 4 ubmu

    No wod though ๐Ÿ™‚

  12. 7 back squats with 155-185-205-215-220
    With 5 strict pull-ups / 5 bar dips

    Wod
    8 min air assault max cals with 3 burpees emotm
    = 102 cals

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