Saturday, January 4, 2020

“Jump & Throw Fat FRAN”
21-15-9 Reps For Time: 
-Thrusters 115/75lbs RX+135/95 MRX 95/65
-C2B Pull-ups MRX Pull-Ups
-WallBalls 20/14lbs 10/9′ RX+ 11/10′ MRX 20/14 9′
-Burpee Box Jumps 24/20″ RX+ 30/24″ MRX 20/18

16 thoughts on “Saturday, January 4, 2020”

  1. Strength: 3@125#, 3@155#, 2@185#, 2@185#, 1@205#, 1@215# (failed press)

    WOD 95#, 10’, pull-ups, 20” box
    9 pull-ups at buzzer, finished web and burpee step ups after

  2. No Hook No Feet Snatch: 2@140, 2@140, 2@140
    Power Snatch: 1@155, 1@155, 1@155, 1@175, 1@175, 1@175
    Low Hang Power Snatch: 2@175, 2@175, 2@175, 2@175
    High Hang Snatch: 2@175, 2@175, 1@196.5
    Snatch: 1@200, 1@205, 1@210, 1@205, 1@205, 1@210
    Power Clean + Low Hang Power Clean: 1@205
    Power Clean: 1@215, 1@215, 1@215, 1@215
    Power Clean + 2 Front Squats: 1@230, 1@230, 1@230, 1@230
    Clean: 1@260, 1@260, 1@260, 1@260, 1@260, 1@260, 1@290
    Strict Parallette HSPUs: 3/3/4
    Tempo Snatch Pull (5sec pause @mid shin; snatch pull; 10sec pause @mid thigh): 1@218, 1@218, 1@218, 1@218
    Snatch High Pull: 2@245, 2@245

  3. Thruster 3-3-2-2-1-1
    95-105-115-125-135-145
    WOD Rx
    17:47
    All thrusters and wallballs unbroken; last round all unbroken

    Tabata abs

  4. 5 rds
    400M run
    20 KB swings (25#)
    10 Jumping pulll ups

    30:30

    Thanks Berlyn and Nicki for letting me work out with you two athletes!!! And for
    hanging around until I finally finished!!

    Great picture Shannon!!!

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