Monday, August 26, 2013

strong women

130826:

4 Minutes Tabata Alternating Abs:
Plank Hold
Hollow Body Hold

-then-

AMRAP 10 “Fran” aka “Death By Fran”
21-15-9
Thrusters (95#/65#)
Pull Ups

-then-

Recovery Row/Run
1 K Row or 800 Meter Run, easy pace.

11 thoughts on “Monday, August 26, 2013

  1. 4 hours and still coughing after Fran!
    Goal was to get a better Fran time than when we did it in May. I PR’d by almost a minute… In may I was 9:33, today was 8:49. After that I did four thrusters more and passed out.

  2. 🙁 missed my fav girl fran today, but…
    sport climbed at stone summit during lunch
    -then-
    at dojo with herd, tabata mashup of db punching/db plank rows/handstand hold/chin-over-bar hold
    -then-
    2 hours of karate/jj ending with 10 minutes on the mat with a teenage anaconda who never seemed to get tired…awesomeness!

  3. I RXed this, which made me feel good, until I was four pull-ups short of finishing sub-10mins. Dang it all. Still, for me, I am happy that I went w/ the big weight and no bands on the bar. That’s a big feat for this OG.

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