Thursday, January 22, 2009

Wednesday 1-21-09 "Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

See comments for scaling.

Posted by Steve at 7:53 AM

2 comments:

Steve said...

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.

January 22, 2009 at 8:56 AM
Steve said...

Warm up:
2 min row
3x
5 dips
10 OH squats
15 abmats
10 iron crosses
5 gm's w/press

WOD:
Pack:
Geoff - 19:39 @ 65lbs.
Steve - 6:27 @ 65lbs.
Manda - 6:14 @ 50lbs.

Pups:
T-dub - 5:55 @ 15lb. DBs
Lisa - 4:00 @ 10lb.DBs

January 22, 2009 at 9:00 AM

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