Apr 28, 2016

Friday 16.04.29

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
“Fran Forever”

Same format as 13.5, but normal chin-over-bar pull ups and 45/75lb thrusters.

Complete as many rounds and reps as possible in 4 minutes of:
- 45/75 pound Thruster, 15 reps
- 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.

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 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.

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

2 comments:

Sapper408 said...

Ian and Bill 170 @ 8 mins. - my bi s are done after yesterday and today

Smith said...

Nice