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.
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.
2013
2015
2016
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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.
Ran to CFRX, wod thrusters (sub 65# squat clean), pull UPS (sub Kb 35#), ran with lead legs home
1+13 🙂
Great Job Bee & Brittany!!!!
I did this workout alone today and it was brutal. 1 + 13 at 65#
Plank wars was a fun beginning to the workout 🙂
I agree, oh worthy plank opponent.
Grip killer! 1+11 RX. Need work on butterfly pull-ups
Thanks Jessie 🙂 You ladies did great today!
🙁 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!
that’s a helluva WOD, coach Mike!
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.