“Franzilla”
For Time:
-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-ups or 9 Pull-Ups and 9 Dips
**Athlete responsible for load changes**
Post time to responses.
Crossfit for dogs? Yes please!
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
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
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!
Thrusters? Looks like I won’t be coming in today 😉
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.
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 🙁
Back Squats (stayed light)
7@85# 5@105# 3@115# 2@125# 1@135#
Bar MUs
7,5,5,5,5
WOD as rx’d
5:45
Bs up to 135# 5 PU each round
WOD
65#Pu,75#C2B, 85#BurpeePU
12:01
BS – up to 165#
Wod as Rx’d
9:20
Squat worked in with Alonso, worked through some weekend soreness
1BMU per round
Wod Rx:
7:40
Moving a little slow today
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 🙂 12:38
Always put your dumbbells back in their proper place.
http://www.foxnews.com/us/2017/01/09/1-injured-nj-turnpike-closed-temporarily-after-dumbbell-hits-car.html
Way to go, Ali!
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
EMOM
185-215-235-265-285
2 BMU / round
—
Wod. Rx’d.
10:22
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
Great lifting with you Nicole!
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!
Strength: none
Wod rx’d w/ 45#, 55#, 70# dumbbell thruster on 20in box: 13:43
E2MOM
135,155,185,205,225
2 BMU / round
—
Wod. Rx’d.
12:37
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 🙂
EMOM
185-225-255-275-295
3 BMU / round
—
Wod. Rx’d.
9:36
BS
7@265
5@285
3@305
1@325
f@335
wod
11:33
Oh and did a 1 mile jog post Wod.
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