Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
Front Squats 5×2

WOD:
Heavy “Fran”:

If your Fran time is sub-4, do reps 21-15-9 of:
Thrusters (135 lb./95 lb.)
Pull-ups

If your Fran time is sub-6, do reps 21-15-9 of:
Thrusters (115 lb./75 lb.)
Pull-ups

If your Fran time is sub-8 (or you don’t have a Fran time), do reps 21-15-9 of:
Thrusters (95 lb./65 lb.)
Pull-ups

Post strength loads and Heavy Fran time to comments.

______

Pat Sherwood is on this motorcycle trip south to Costa Rica, encountering all sorts of adventure along the way. He stopped off to have a chat with Chris Spealler at Park City, UT. Watch this video to see what motivates Speal, a 6-time Games athlete.

Post thoughts to comments.

Media:
Thursday WOD, October 3, 2013

5 thoughts on “Thursday WOD, October 3, 2013

  • October 3, 2013 at 6:37 am
    Permalink

    Ahh so fun today!

    Front Squats: 225/245/265/285/305
    Heavy Fran: 115# – 6:37

  • October 3, 2013 at 1:17 pm
    Permalink

    It was fun-I love Thursdays!
    Squats were random w/the guys.
    First time Fran-6:55.
    Fast thrusters, slow pull ups.

  • October 3, 2013 at 1:40 pm
    Permalink

    Fun? That stands for:
    FRAN-TASTICALLY
    UNBELIEVABLY
    NOXIOUS

    yes I’ll agree. It was “fun”

    FS 225/245

    Wod. 115# 8:53

    Fun……

  • October 3, 2013 at 6:27 pm
    Permalink

    185# FS
    115# Fran in 9:44

    I thought this would be worse than regular Fran but it really isn’t because it is slower. I think regular Fran hurts worse.

  • October 4, 2013 at 11:37 am
    Permalink

    Oh Fran, why art thou so cruel. 7:45 with 75#. By myself made it worse although there was no one to see me cry…

Comments are closed.