Schedule Reminder:
5:30am WOD
6pm WOD
A. Time trial- 3/3
“Fran”
21-15-9
Thrusters 95/65lbs
Pullups
*10 minute time cap
**Compare scores to 6.7.13 and 6.21.13
This time trial on Fran will be our 3rd of 3 efforts over the last 6 weeks. Every 2 weeks we performed Fran as a very effective way to measure our progress. Why Fran? Its fast, its short, it has a light/moderate weight coupled with a medium level bodyweight skill. Whatever scaling you use for your pullups or thrusters should be maintained throughout all three attempts!
The 3 minute Amrap of Burpees has also been coupled with Fran for the 6 week period. Burpees are a full body movement through a great range of motion. Work capacity is the name of the game. How many can you string together and how long can you keep moving for?
Record your scores from both efforts!
B. Take 20 minutes-
Beginners: Floor Press, find your heavy 5
-After finding your heavy 5, take 60% of your 5RM and perform 3 max reps set.
Rest as needed between sets.
Intermediate/Advanced: Bench press, find your heavy 3
-After finding your heavy 3, take 70% of your 3RM and perform 3 max reps set.
Rest as needed between sets.
C.
Time trial- 3/3
3 Minute Amrap
Burpees
**Any athlete that completed all 3 time trials are encouraged to share their results and scores on our comments section or facebook page!
- Eric and Kim reppin CFD from Rome! Thanks for the shoutout guys!