NEWS

  • SUN 7/11 RNG: Will be at the Wayland High School Track at 8:30a!

WOD

“Friendly Fran”

METCON

FOR TIME
3 Rounds
21 Thrusters
21 Pull Ups

Weight: 115/75

STRENGTH
Weighted Plank
4 x :60, unbroken

MASTERS

FOR TIME
3 Rounds
21 Thrusters
12 Strict Pull Ups

Weight: 95/65

STRENGTH
Weighted Plank
4 x :60, unbroken

MOVE

FOR TIME
3 Rounds
15 Thrusters
15 Ring Rows

Weight: 75/55

STRENGTH
Planks
4 x :60, unbroken

WOD GUIDANCE & GOALS
“Friendly” Fran, is the first round of “Fran” (21-15-9 thrusters and pullups), on repeat, AND at a slightly heavier weight. Friendly indeed. So you don’t blow up on the first round, break the thrusters and pull ups into 15/6 or 8/7/6 reps. Continue this same strategy on round two, and do the biggest sets you’re capable of on the final set to stop the clock. Target sub 10 minutes.

For the planks, choose a weight that you can plank with on your back for :60 unbroken, for all four sets. Hint, start with a 15 or 25 pound plate.

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HOME WOD

3 Rounds
400 Meter Run
21 Burpees

Plank
4 x :60, unbroken

ENDURANCE

5 Rounds
3 min run
2 min jog