“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
“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
WOD MRx: 14:58
* did WB to 10ft; used 20” box
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
Strength:
Thruster up to 185#
WOD Rx:
16:38
Thruster: 1 @ 205
WOD w/95#, pull-ups, rest Rx’d
17:28
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
Pasta-fueled Back Squat: 1@155, 1@245, 1@325, 1@325, 1@365, 1@375 (10# PR; 365 since 5/7/2019)
Thruster 1@205
Wod RX
14:19
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
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!!!
Thruster 3-3-2-2-1-1
135-155-185-205-225-255
WOD Rx
12:48
Strength
205-255-275-295-305(pr)
KoinOk practice for Miranda minions
DT @ 115 3:39
Thrusters..stayed lighter
Up to 135
WOD rx’d
16:19
WOD with 95, 20” box, pull ups, 20# to 10’
20:59
WOD
With 95#, pull-ups, 20#/10′ ball and 24″ box
Time: 14:33
WOD w/ empty barbell thrusters, C2B, 14# WB, 20” box step-ups
18:44