Apr 11, 2013

Friday 04.12.13

“Fran Forever”
(Same format as 13.5, but normal chin-over-bar pull ups and 75/45 lb thrusters.)

In 2-person teams, perform a 4-minute AMRAP of:
15 Thrusters (75/45)
15 Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc...


Post rounds and reps to comments.


Coach's Notes. 
Two person teams perform the tasks.  During any four-minute block, one member performs thrusters and the other does pull-ups, but only one member may work at a time.  If the team completes three complete rounds of thrusters and pull-ups (90 total reps), they swap exercises and earn another four minutes. 

"But, this-looks-so-easy…  The weights are too light…"

Post your retractions along with rounds and reps completed to the blog.


Training Videos.
  • "Coaching Fran" - HQ vid with Miranda Oldroyd.  She does a great job of breaking down both movements at the beginner level.
  • "Ms. Jackson" - OK, so maybe this WOD doesn't have a whole bunch to do with accidental pregnancies and baby mama drama.  But Andre 3000's exchange with the owl at 2:35 popped into my head, and that is how my mind works.  Retro Jukebox, dusting off the classic jams, and sending you off for the weekend with some OutKast from the year 2000. 

7 comments:

Russ Ames said...

Ultimate football seminar PT.....

Noah said...

Had the gym all to myself which was not a good thing. Got 90 reps in 4:25. Wanted to beat 4 mins but then again I didn't want to beat 4 mins. Cause that would just mean another 4 mins.

Ross said...

IMCF SD DET

Had a change of plans for the weekend due to weather and was short cadre today so I took the remedial PT cadets and ran them through a few different workouts. Focused most my effort on correcting them and keeping them moving so I didn't keep my times or scores.

After a good warm up.
4RFT (from Wednesday)
400m run
50 Air Squats

Rest 5 min

Tabata Push ups (8rds -4 mins)

Rest 2 Min

Tabata Crunches

Rest 2 Min (8 rds - 4 mins)

Med ball Mile (from a couple of weeks ago)
In teams of two, 8RFT
#1 runs 200 m with med ball (we used 12 and 15lbs)
#2 does max rep burpees
* Five burpee penalty for dropped med ball

Pretty good little sesson.

after the cadets left I just did some work with light OHS and Squat Snatches.

Erik said...

IMCF LA // Erik & Josh

355 total @ the 16:00 mark, continued and finished 4 complete rounds in 16:14

Andy said...

Couldn't answer the bell this AM. Pullups from Mary and all the squat work broke me down this week. Trying to get in some skill/mobility work this afternoon.

Thanks, Erik. That duration/work output was what Mark was intending, your post provides some validation.

Matt B. said...

Wow Ross, good motivation to keep your PT score up!
Went for max C&J today. New pr at 175# (+20). Failed the jerk at 185#, but that made for a new squat clean pr (+20). Did the workout in dress shoes with 1" heel to see if a heel makes a difference on lifts before dropping cash on WL shoes. Worked so well maybe I'll just use dress shoes! Btw, I called rogue yesterday and they said their WL shoes should be stocked again in may. They've been out for several months. I'm between the rogue do-wins and the again faster models. Any feedback?

monroe said...

Matt, look on Muscle Driver, Pendlay, or Cataltst Athletics for shoe deals. Most match Rogue prices.