Complex Fran
For time:
7 Bar muscle-ups
7 Chest-to-bar pull-ups
7 Chin-over-bar pull-ups
21 Thrusters 95/65#
5 Bar muscle-ups
5 Chest-to-bar pull-ups
5 Chin-over-bar pull-ups
15 Thrusters
3 Bar muscle-ups
3 Chest-to-bar pull-ups
3 Chin-over-bar pull-ups
9 Thrusters
Strength/warmup/activator
1 strict/2 C2B/3 pull-ups
All thrusters @ 95
WOD w/strict pull-ups for BMU
9:32
Strength/warmup/activator
1 strict/2 C2B/3 pull-ups
All thrusters @ 95
WOD w/strict pull-ups for BMU
9:32
Wod RX: 5:59
Gymnastics Activator Complete
Thrusters
5@185 4@205 3@225 2@245 1@265
Wod RX’D
4:21
Everything Unbroken
insane time, chad – way to go!! great job!
Activator: E2MOM
1 MU
2 C2B
3 PU
5,4,3,2,1 Thrusters (95&115)
Wod Rx’d
7:39
Strength/Activator
Minutes 0-2
1 Bar MU
2 C2B Pull-ups
3 Pull-ups
5 Thrusters
Minutes 2-4
1 Bar MU
2 C2B Pull-ups
3 Pull-ups
4 Thrusters
Minutes 4-6
1 Bar MU
2 C2B Pull-ups
3 Pull-ups
3 Thrusters
Minutes 6-8
1 Bar MU
2 C2B Pull-ups
3 Pull-ups
2 Thrusters
Minutes 8-10
1 Bar MU
2 C2B Pull-ups
3 Pull-ups
1 Thruster
Completed with 95#
“Complex Fran”
As Rx’d
Everything unbroken
Time: 4:40
Activator completed
Thrusters w 30# DB’s *wrist
Wod as rxd
*except DB’s
8:28
Activator and WOD rx pulling movements but subbed equal calories on assault bike for thrusters cause my legs are wrecked
7:45
Activator completed
Thrusters w/ 25# DB’s
WOD w/ Strict PU, C2B & Pull-ups & 25# DB’s
8:51 (had to re-do 5 C2B, dang it.)
Great job, 9:30!
Strength/Activator: Completed
Complex Fran – Intermediate Option
-Bar muscle-ups
-Strict pull-ups
-Kipping pull-ups
-Thrusters
7:59
* extremely sore from Monday & Tuesday
Strength/activator with strict pull-ups, c2b, pull-ups
Thruster weight 65/75/85/95/105
Wod RX weight with strict pull-ups instead of MU
Complex Fran
5:51
Wod rx
7:03
Tougher than I expected
Activator: Participated
WOD Rx
10:11
…definite improvement on my thrusters – happy about that.
killer times today – great job! thx breck!
Wod RX
6:11
Strength/Activator
Minutes 0-2
1 Banded Strict Pull-up
2 C2B Pull-ups
3 Pull-ups
5 Thrusters
Minutes 2-4
1 Strict Banded Pull-up
2 C2B Pull-ups
3 Pull-ups
4 Thrusters
Minutes 4-6
1 Strict Banded Pull-up
2 C2B Pull-ups
3 Pull-ups
3 Thrusters
Minutes 6-8
1 Strict Banded Pull-up
2 C2B Pull-ups
3 Pull-ups
2 Thrusters
Minutes 8-10
1 Strict Banded Pull-up
2 C2B Pull-ups
3 Pull-ups
1 Thruster
Completed with 95#
“Complex Fran”
5 Strict Banded Pull-ups
5 C2B Pull-Ups
5 Pull-ups
21 Thrusters
4
4
4
15 Thrusters
3
3
3
9 Thrusters
Time: 10:54
11:34 w/#65 barbell
Did 5,4,3 C2B in place of muscle ups
Killing pullups
Jumping pullups
Yay for my first C2B!!!
And they looked SO good and easy!!! Proud of you.
Thanks love!!!!!
RX : 10:48
Activator completed RX
65/75/95/95/95
—
Wod. Subbed strict pull-ups for the Bar MU’s
6:04
Activator wiirh 25# thruster and
1 pull up, 2 Negative pull ups and 3 jumping pull ups
Did regular Fran with only 25# and jumping pull ups
6:50
WOD:
7 burpee pull ups
7 chest to bar
7 pull ups
21 thrusters 65#
5 burpee pull ups
5 chest to bar
5 pull ups
15 thrusters 65#
3 banded bar muscle ups
3 chest to bar
3 pull ups
9 thrusters
9:43
Activator
Participated
—
Wod RX
6:36
Activator w/
1 strict, 2 C2B and 3 pullups
Thrusters 65-75-85-95-105
Wod w/strict pullups for BMU, rest rx
8:49
Correction 8:47
Activator – participated
65#
5-4-3 strict w all the bands
7-5-3 kipping and jumping
11:17
Gymnastics Activator Complete
Thrusters
5@65 4@75 3@85 2@95 1@105
Wod w/strict pull-ups and all kipping pull-ups and C2B
7:16
Rep scheme of
7-7-7-21
5-5-5-15
3-3-3-9
Strength/activator
1 strict 2 kipping 3 jumping c2b
All thrusters @ 75
Wod mrx
9:20
Did some activator movements
WOD Rx
10:51
BMUs were not very good today. Failed 4 the first round and 3 the second and third rounds. Only linked 2 a few times.
KP Abs