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Friday, August 29. 2008

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

Post time to comments.

Compare to 080625.

Thruster - start w/ bar resting on shoulders, get elbows high (parallel to deck), front squat down, drive up through heels and drive elbows up at the bottom of the squat, as you finish the front squat transition to the push press and drive the bar overhead, get active shoulders at the top and finish with bar over the ears. Bring the bar down and go right into the next front squat.

Posted by Mac at 07:00 | Comments (10) | Trackbacks (0)

Comments

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5:04 - WOD

I missed my PR by 15 seconds. Broke up my pullups too much, need to work on stringing more pullups together.

#1 Major Joseforsky on 2008-08-29 05:48 (Reply)

8:56 - WOD

Did the reps: 21-15-9. First time for FRAN. Used bar for thrusters. Next time 65lb. First 10 PU w/single band. Arms were dead from week of PUs, had to use double bands for rest of PUs.

#2 Chet Whitley on 2008-08-29 06:50 (Reply)

6:34, PR by 2:11 faster than Saturday. Extremely stoked right now. Nothing can bring me down after that, I feel like tackling an elephant.

Take away points - Broken sets 8,7,6; 6,5,4; 6,3; Breath control is everything, I used to hold my breath during reps, and then wonder why I hit the wall so fast. Thanks again coach. Last but not least, the Ipod, one and a half songs, and Fran is done. Love it.

#3 TRE on 2008-08-29 07:10 (Reply)

7:39 new PR for me! Followed coaches advice about breaking up sets. Worked like a champ only see time comming down from here. Shaved off a full 2 minutes.

#4 Alex "Gunny" Brinker on 2008-08-29 07:51 (Reply)

6:18, PR by 2:30. Took TREs advice and broke up the sets. Thanks.

#5 Gy Skelton on 2008-08-29 10:56 (Reply)

12:20 (65 lbs, no bands) first time doing FRAN. Worked good breaking up sets but I didn't do it in the beginning which forced me into it later in the workout.

#6 Maj Torke on 2008-08-29 13:11 (Reply)

WOD: Ok, I'll start with, "Fran was the semi's windshield and I was the bug!" Reading the input from above I have no idea about my breathing technique -- good gouge thanks for mentioning it. I feel like I hit the first of many walls early today and I suspect I was not breathing through the thrusters... felt good on my pull-ups and actually felt as though I was recovering during each 21, 15, and 9 set. Right shoulder is very sore; probably from yesterday, so I dropped to 65lbs on my last 6 of 9 thrusters. 2:33 seconds slower than my PR.

#7 J Goodes on 2008-08-29 15:11 (Reply)

Time 7:34
Used 18 pound medicine ball for thrusters and double bands for pull-ups.
Only good thing about Fran is that it is a quicker workout, but the downside is that it is a kiiler, especially when the heat of the sun is on you.
Felt the pull-ups on Saturday when we painted for 12 straight hours at my Mom's house in Raleigh!

#8 Tammy Whitley on 2008-09-01 08:41 (Reply)

Reduced RX 15-9-6
time 10:44

#9 Duane Crow on 2008-09-02 06:21 (Reply)

WOD - 11:32
3 rounds(21-15-9)
65 pound thruster
Pull-ups done with double green bands.

#10 Shuja Hussain on 2008-09-02 13:30 (Reply)

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