Sep 22, 2014

Tuesday 14.09.23

Main WOD "Fran"

- Thrusters 95/65#
- Pull Ups

- 3x 3 Power Snatch @ 70% 1RM

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Benchmark Day! This is a 4-6min WOD, so Warm up with some low weight thrusters or wall ball as well as some pull ups. Shorter the WOD, the longer the Warm Up. Have plan and be prepared for that cold feeling in your chest upon completion. A couple notes below:
  • 21-15-9 all divide easily by 3.  Know where you need to break it up.
  • Thrusters begins in the bottom of the front squat position (hip crease below knee crease) and end with arms fully extended overhead with head pushed through the window. You may squat clean the first rep in every round to begin your series of thrusters.
  • Pull ups start with arms locked out and require the chin to move above the bar.
Scaling: Reduce the weight to 65/45#. Perform jumping/banded pull ups instead of kipping pull ups.

Skill/Strength: Burgener Warm up first.  Watch it performed here by Coach Burgener himself. Then do the lift as described below:
  • Preparation: Stand over barbell with balls of feet positioned under bar hip width or slightly wider than hip width apart. Squat down and grip bar with very wide overhand grip. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar. 
  • Execution: Pull bar up off floor by extending hips and knees. As bar reaches knees, back stays arched and maintains same angle to floor as in starting position. When barbell passes knees, vigorously raise shoulders while keeping bar as close to legs as possible. When bar passes upper thighs, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to pull up to sides, keeping them over bar as long as possible. Aggressively pull body under bar. Catch bar at arm's length before knees bend lower than 90°. As soon as barbell is caught on locked out arms in partial squat position, stand up with barbell over head immediately so thighs ride no lower than parallel to floor.
  • Return: Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical.



4:53 Rx (pr)


Dan R. said...

4:49 Rx. Took the whole week off last week due to schedule. Not sure if that helped or hindered my performance today.

Jimmy Chen said...


3:20 @ 75#.

Flu shot + Fran = no bueno.

Ross said...


3:30 RX, tied my PR from last winter. Shouldn't have come off the bar during set of 15....

Power Snatches
3@ 95, 135, 155

Then 15x1 of Squat Snatch with 95 lb bar and 10 lbs chains on each end.

Charles Lawrence said...

4:02 Rx (two minute PR...seriously pumped!)

Ross said...

@ Charles - Awesome, you should be pumped....

monroe said...

Nice times today. "This should be a4-6 minute WOD" isn't what you would have read here a few years ago. No Fran for me today. Tennis elbow still barking. Beginning a strength cycle.

Jump rope warm up (5x100 revs)
Front Squat 115x5x3
Press 95x5x3
DL 185x5x3
Snatch 95 x 3, ouch
Kids, be smart! Stay in school, don't do drugs, and don't snatch with a hernia!

Jimmy Chen said...

@ Mark - relevant words of wisdom, especially the part about doing snatches with a hernia! Ouch!

Sean Carmody said...

Leading a group of 5 SAMSters here in Vicksburg doing Hotel WODs. This morning was 3 laps around the hotel (about 1000m), 50 cement wall jumps of various heights, 50 squats.