Thursday, August 02, 2018

2018-08-03 WOD


For some of you who are unfamiliar with it, here is the story of "Fran"...



Batman Cycle Week 2

"Fran"
21-15-9 reps for time:
...Thruster (95/65#)
...Pull Up
Record time.



2008 CrossFit Games Event #3-ish
...950m Median Run
*Stay on the outer edge of the median



COMPETITORS

2008 CrossFit Games Event #1
"Chest-to-Bar Fran"
21-15-9 reps for time:
...Thruster (95/65#)
...C2B Pull Ups
Record time.



2008 CrossFit Games Event #3-ish
...950m Median Run
*Stay on the outer edge of the median



Snatch/C&J
...3x1 up to 90%



Back Squat
...3x10 (90% of 10RM)



Strongman
5 rounds NOT for time:
...5 Sumo Stance Double KB Russian Swings (53/35#)
...3 D-Ball Tosses (30/20#)
*Be explosive through both of these movements. Trying to generate power through the hip (think triple extension in OLY lifts).

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