THURSDAY 200918
“Fran”
21-15-9 reps for time of:
Thrusters, 43/30kg
Pull-ups
Then,
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps for time of:
Unbroken double-unders
Rope must stop between sets.
Tag Archives: fran
Thruster Singles & Complex Fran
MONDAY 200818
Thruster 1-1-1-1-1-1-1
Then,
“Complex Fran”
For time:
7 bar muscle-ups
7 chest to bar pull-ups
7 pull-ups
21 thrusters, 43/30kg
5 bar muscle-ups
5 chest to bar pull-ups
5 pull-ups
15 thrusters, 43/30kg
3 bar muscle-ups
3 chest to bar pull-ups
3 pull-ups
9 thrusters, 43/30kg
Push Press and Fran
THURSDAY 231117
Push press 5-5-5-5-5
Then,
Fran
21-15-9 reps for time of:
Thrusters, 43/30kg
Pull-ups
Fran
MONDAY 070915
10 minutes to find a 1RM thruster.
The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. Once the athlete hits the bottom of the squat, there can be no re-bend of the knees and/or hips, and the feet must remain stationary. Any stepping, splitting, re-positioning of the feet, re-bending of the hips or knees or jerking all constitute a no-lift.
Then,
“Fran”
21-15-9 reps for time of:
Thrusters, 40/30kg
Pull-ups
Fran
TUESDAY 031213
“Fran”
21-15-9 reps of:
Thrusters, 40/30kg
Pull-ups
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