Monday 12.17.12


Strength: Thrusters, 1 rm for the day

Conditioning: “Fran “
Reps of 21-15-9
- Thrusters (95/65#)
- Pull Ups

For the Strength, use this as a good warm up for the Conditioning. If you feel like hitting a 1rm you can, but only if you feel it won't negatively affect your Fran time.

Post weights and times to comments.

13 comments:

  1. SWOD: 145x1 PR
    Fran: 4:23 rx'd pr

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  2. SWOD 160 PR
    Fran 8:54 RXd
    Thanks for counting and kicking my ass Jenna!

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    Replies
    1. Just checked my last Fran time (12:36 @ 85#) so today was definitely a PR for me! Thanks to all the coaches for pushing me these past few months.

      Delete
  3. 115# thruster, not a pr by far but not too shabby for how long its been since I've done even one.

    Fran: 8:24..a PR by Almost a minute!!Thank you Smith for the push and encouragement!

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  4. Swod: 110x1
    Metcon: 7:15 rx

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  5. Swod: 170x1
    Metcon: 7:55 RX (PR)

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  6. swod: 105x1
    Metcon: 7:32 RX (PR)

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  7. SWOD: 175x1
    Metcon: 8:12 rx'd

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  8. SWOD:60
    Metcon: 8:48 w/ 55#

    ReplyDelete
  9. SWOD: 125# thruster
    Metcon: 7:57 rx PR!

    ReplyDelete