Yeah I was afraid of that. But what if the one I don't want to do I just did last Saturday at my level one cert? And I'm just now getting over the cough that came with it? :-) I guess my question is can one get too much Fran?
if it were me ... I would maybe do then both in one session...but that's me...I would mobilize/warm up & hit Fran ... rest til 10 min and do wod 2... not quite the same but still gets the exposure ... of double up on one of our single days this weekend
Anybody have a good sub for rope climbs? I can low hang rings in my basement and do one low one high and alternate pull ups or I thought about doing all arm and ten all leg rowing. Looking for ideas with my limited space! Thanks.
Thanks. I have an Ibeam so that should work. I used to do just towel to bar pull-ups but the mainsite sub was like 45 for a 15 foot rope climb which was just too ridiculous. I like this one a lot better!
1.2:53 (PR is 2:48) not making excuses...but humidity + refusing to take time to chalk= slippery bar!
2. 16 +9 HR Push Ups- my standards were thighs OFF the floor and toes ON the floor ...mostly happy with my rope climbs on this one...I have been doing a lot of rope climbs in my gymnastics programming and its paying off! Never got fatigued and I was able to make it 15ft with 3 pulls every time. Not too bad for a midget! :)
Beyond thrilled that I got today's work done. Sick little boy this week so my sleep is a mess and workouts are all over the place, thank God for his awesome nap today!
1. Fran 3:04 41 second PR (shouldn't have picked up the camera when it fell) Happy, last regular Fran was 2 years ago, )
2. only waited 10 min not 3 hrs. 8rds +15. Rope climbs ate me up. I stink at them and my grip was shot, alot of waiting b/t climbs ~30 sec. mental issue rd 4 on j-hook, took a few min to get my crap together
2: 7 + 4 push ups.......10 minute amrap and 1 rope climb instead of 2. Happy with it, first time doing rope climbs but I felt like I was getting the hang of it. Just gotta work on it
1: Fran - 3:51... not happy with this time. 20 seconds slower than my PR. I guess I will blame doing it at 5:00am? But there is no excuse. Pull-ups got me...
6:15 PM 2. 10 rounds + 4 -- I need to get better at Rope Climbs. Push-Ups used to be my goat, though - and I never did any less than 5 at a time...so this felt good!
Fran 3:43... 20 secs slower than my PR :( Didn't have access to rope climb so did goat training instead EMOTM- 2 muscle ups odd minute and 5 deficit HSPU even minute
1) This morning - 4:33 - PR by 24 seconds, but I am not happy with it. I want 3:30 or under and can do it easily by getting over my mental block on thrusters.
2) 14rds + 8HRPU - Subbed rope climb with 5 towel Pull ups and 5 towel K - E
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If I only have time for one which should it be?
ReplyDeleteThe one you don't want to do! :-)
DeleteYeah I was afraid of that. But what if the one I don't want to do I just did last Saturday at my level one cert? And I'm just now getting over the cough that came with it? :-) I guess my question is can one get too much Fran?
DeleteMaybe u should do the rope climb wod then. Either way just hit it hard and don't look back!
Deleteif it were me ... I would maybe do then both in one session...but that's me...I would mobilize/warm up & hit Fran ... rest til 10 min and do wod 2... not quite the same but still gets the exposure ... of double up on one of our single days this weekend
DeleteThanks guys! I'll have see how I feel after a long day grinding stumps!
DeleteAnybody have a good sub for rope climbs? I can low hang rings in my basement and do one low one high and alternate pull ups or I thought about doing all arm and ten all leg rowing. Looking for ideas with my limited space! Thanks.
ReplyDeleteDO you have a pull up bar? Just hand a towel over it and do 5 towel pull ups abd 5 towel K2E for every rope climb
DeleteThanks. I have an Ibeam so that should work. I used to do just towel to bar pull-ups but the mainsite sub was like 45 for a 15 foot rope climb which was just too ridiculous. I like this one a lot better!
Delete1.) 2:38
ReplyDeleteIt tastes like burning
DeleteSolid time!
DeleteDoing both in one session AGAIN today. My gym's hours suck.
ReplyDeleteThis comment has been removed by the author.
ReplyDelete1 session for both.
ReplyDelete1) 3.29
15min Break
2) 11rds + 5 hr push-ups.
1. 3:06 rx Fran. Last years time was 4:50
ReplyDelete*will do second part later.
Was convinced to do a partner WOD right after Fran
For time:
30 ring muscle ups
75 wall balls
30 burpees
100 toes to bar
30 box jumps 30"
125 m prowler push (460)
30 bar muscle ups
Time 12:48rx
AM session
ReplyDelete"White" -18:14
5RFT 3 rope climbs / 10t2b / 21 OH walking lunges / 400m run
Then
"Fran"
2:38 (:12PR)
1) Fran = 3:13 (1:17 PB! Still buzzing. Can't comedown, might go wrestle an alligator or something)
ReplyDelete2) Did AMRAP 10
6 rnds + 6 push-ups
Then did half my gym's wod
4 rounds;
3 min window
1 round of Helen
Remaining time ME STOH@70kg
*rest 3 mins between each round
1) 5 PU
2) 1 STOH
3-4 just did the 400m was goosed.
1.2:53 (PR is 2:48) not making excuses...but humidity + refusing to take time to chalk= slippery bar!
ReplyDelete2. 16 +9 HR Push Ups- my standards were thighs OFF the floor and toes ON the floor ...mostly happy with my rope climbs on this one...I have been doing a lot of rope climbs in my gymnastics programming and its paying off! Never got fatigued and I was able to make it 15ft with 3 pulls every time. Not too bad for a midget! :)
Beyond thrilled that I got today's work done. Sick little boy this week so my sleep is a mess and workouts are all over the place, thank God for his awesome nap today!
ReplyDelete1. Fran 3:04 41 second PR (shouldn't have picked up the camera when it fell) Happy, last regular Fran was 2 years ago, )
2. only waited 10 min not 3 hrs. 8rds +15. Rope climbs ate me up. I stink at them and my grip was shot, alot of waiting b/t climbs ~30 sec. mental issue rd 4 on j-hook, took a few min to get my crap together
1. 2:25Rx
ReplyDelete14+12
DeleteModified rope climb with 6 strict pull up+ TTB
I need to get a rope
1) 3:31 (pr was 3:32 haha)
ReplyDelete10 min rest
2) amrap 20
15 hr push ups
6 wall climbs
1. 2:15 RXd
ReplyDeleteVideo coming soon
2. 13 + 1 rope climb
Fran=
Deletehttp://www.youtube.com/watch?v=2wPbkcnoWD8
Great job man! Havent been very active on here I injured my hip so I'm limited on what I can do!
DeleteM/5'9 145# 14 yrs old:
ReplyDeleteOnly had time for one wod:
2: 7 + 4 push ups.......10 minute amrap and 1 rope climb instead of 2. Happy with it, first time doing rope climbs but I felt like I was getting the hang of it. Just gotta work on it
1: Fran - 3:51... not happy with this time. 20 seconds slower than my PR. I guess I will blame doing it at 5:00am? But there is no excuse. Pull-ups got me...
ReplyDelete6:15 PM
2. 10 rounds + 4 -- I need to get better at Rope Climbs. Push-Ups used to be my goat, though - and I never did any less than 5 at a time...so this felt good!
I'm sure it was the morning thing...
DeleteFran
ReplyDelete3:11 PB down from 3:33
Rest 10 min
2 - 10 rounds + 14 press ups
Hard to maintain intensity with the press ups over that time domain
1/2 combined into one:
ReplyDelete20 min. AMRAP:
15 HR Push ups
2 Rope Climbs
10 Thrusters (95#)
8 rounds even
HUGE PR for me today on Fran!
ReplyDelete3:18 Rx (previous was 4:50). However, I felt terrible afterwards lol.
Ended up doing rope climbs NFT bc it was my first time ever doing them
16 min EMOM (work for first 30 sec of each min, rest 30)
Ring dips- even
Pistols-odd
Fran 3:43... 20 secs slower than my PR :(
ReplyDeleteDidn't have access to rope climb so did goat training instead
EMOTM- 2 muscle ups odd minute and 5 deficit HSPU even minute
I was 20 seconds slower today, too! So frustrating!
Delete1. @3:30 pm Fran- 2:25. PR=2:22. Need to practice pull ups again
ReplyDelete2. @6:50pm. 13rds + 1Rope climb
1)Fran=2:20
ReplyDelete2)Did not have a rope. Did HR pushup and pullup work separately. May attempt this tomorrow at affiliate.
1. 3:04
ReplyDelete2. Class was going, so I hit some hspu's, ttb's, and bj's.
1) This morning - 4:33 - PR by 24 seconds, but I am not happy with it. I want 3:30 or under and can do it easily by getting over my mental block on thrusters.
ReplyDelete2) 14rds + 8HRPU - Subbed rope climb with 5 towel Pull ups and 5 towel K - E
Decided to both after work
ReplyDelete1- 3:39 focused on staying in control. Felt good wasn't dead after.
10 min rest
2- 12 rounds + 2
Awesome times everybody!
ReplyDelete1)2:15
ReplyDelete2)pass
Fran - 2:50
ReplyDelete27 second pr for me. Finally got sub 3. Felt great after too.
Fran 4:04, 2 min PR
ReplyDelete2) 9 rounds+ 13 did 6 wall climbs not robe climbs
1. 4:01rx
ReplyDelete2. 5+15rx