Time for FRAN!!!
Nearing the end of summer training & it is as good a day as any for the "boys" to do Fran!
We did it is 5 groups...Groups 1-3 did modified Pull-Ups...
Groups 4 & 5 could do regular pull ups (kipping, butterfly or strict)...
Weight was 65# or 95#...their choice.
To get on the board you needed 6:00 minutes or less...We went with a 6 Min Cap as well...
Achievers of FRAN (used 95# & Pull Ups):
Tyler Wendt = 4:48
Ryan Duxbury = 5:46
Logan Boetcher = 5:50
Ethan Mercer = 6:00
Warm-Up
800m Run
2 Rnds : 10 GHD Sit Ups, 10 Back Ext., 10" HS Walk
AMRAP in 10min of FRAN:
21-15-9-21-15-9...etc
Thruster (95#/65#)
Pull Ups
Skillz
OTM for 10 Min:
6 Pistols (3 each leg)
Feidt ~ (6:00) 1 Rnd + 21 Th + ?? (111+ REPS) /
Syd ~ (5:00) 1 Rnd + 21's + 5 Thrusters (137 REPS) / pistols = done!
tb ~ (6:30) 1 Rnd + 21 Th + 11 Pull Ups (122 REPS) / last 3 sets of Pistols w/ 35# KB
No comments:
Post a Comment