Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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See comments for scaling.
Monday, December 1, 2008
Sunday 12-1-08 "Fran"
Three rounds, 21-15- and 9 reps, for time of:
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3 comments:
Big Dawgs:
As Rx’d
Women use 65#’s
Pack:
Fran done well is a 3-5 minute workout. This time try choosing a weight that will let you do the workout with good form in that time. Be warned, the difference between sub 5 and sub 3 in metabolic cost is enormous.
(usually intermidiate weights are 65-75# for men, and 35-45# for women)
We have been recommending trying one of these other variations:
5 sets of 9 each exercise or
9 sets of 5 each exercise
Another very valid way of scaling this if you are able to lift 95/65#’s for a few reps but 21-15-9 seems daunting, would be to use the rx’d weight but scale the reps.
12-9-6
Thrusters, 95/65#
21-15-9
Pull ups
If you can manage this in 3-5 minutes with good form, the next time this comes up you might try:
15-12-9
thruster 95/65#
21-15-9
Pull ups
Puppies:
Use appropriate weight
sub Beginner Pull ups, Jumping Pull ups or Ring Rows as necessary.
Warm up:
Stretching
20 abmats
20 gm's w/ press
20 pass thrus
20 iron crosses
20 scorpions
10 push-ups
WOD: Steve - 8.56 @ 65lbs.
Manda - 5.18 @ 30lbs.
Manda did awesome on this one today! My time was better than last, but not my best.
Oh - Cool Down:
Steve - 10 push jerks
10 - pull ups
Manda - Run 200m.
And we each rowed for 2min. at the beginning of the warm up. :)
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