FRAN SLX 1-27-20
Benchmark,Metcon: Time-Rx3 
FRAN
21-15-9 reps for time
Thrusters (95#/65#)
Pull-ups
GOAL: Finish under 5 mins CAP off at 8 mins
Tip: You are meant to really push the pace on this workout. Scale to a level that will put you at or under the goal! The weight should be fairly light for you. Use today as an opportunity to push past what feels comfortable.
Purpose: Fran is a full body workout that embodies intensity! Furthermore, it is mentally challenging. Conquering this workout in the gym allows us to garner mental strength for life outside the gym.
Blue Rx: Fran As written
Orange Rx2: See Lactic Tolerance Tab
Programmed: Mon,Jan27,2020 Fri,Sep27,2019 Fri,Feb1,2019 Fri,Aug24,2018 Fri,Jan26,2018 Thu,Jun1,2017 Mon,Jan30,2017 Mon,Nov14,2016 Fri,May6,2016 Fri,Oct30,2015 Tue,Mar24,2015 Sun,Mar22,2015| 1st | 3:21  | Janelle Fri, Feb 1, 2019 | | 2nd | 5:00 | Rachel T Fri, Feb 1, 2019 | | 3rd | 5:39 | Alyssa C Fri, Feb 1, 2019 | | 1st | 3:11 | eli Fri, Feb 1, 2019 | | 2nd | 3:28 | Todd N Fri, Feb 1, 2019 | | 3rd | 3:34 | Spencer C Fri, Feb 1, 2019 |
| 1st | 2:36 | Julia Fri, May 6, 2016 | | 2nd | 2:50 | Kyra Fri, Aug 24, 2018 | | 3rd | 2:58 | Janelle Fri, Sep 27, 2019 | | 1st | 2:34 | Christopher T Fri, Aug 24, 2018 | | 2nd | 2:45 | David P Thu, Dec 21, 2017 | | 3rd | 2:46 | Clint Fri, Jan 26, 2018 |
| Janelle | 3:21 Rx | best is 3:17 | | Vince | 6:35 Rx | 31st 1:27 PR | | Kirklin | 6:20 | banded pu 55lbs | | Charles | 4:23 Rx | 14th | | JASON BEN | 6:24 Rx2 | 59th 75# jumping | | Nick | 7:57 Rx2 | 65th 95lb and jumping pull ups | | Trent | 3:02 Rx2 | 49th 75# | | Laura E | 6:10 Rx3 | yellow | | Boots | 6:20 Rx | 28th | | Todd N | 3:28 Rx | | | Ian | 6:36 Rx | PR | | Alyssa C | 5:39 Rx | 10th | | Heather Lo | 5:20 Rx3 | 41st | | Sandra D | 6:59 | 49th 55# | | Rhea | 5:10 Rx3 | 40th | | Jessie | 6:15 Rx2 | 28th | | Diana | 4:01 Rx2 | 22nd | | Bill | 7:38 Rx2 | modwod 95# thruster w/jumping PU | | Scott B | 8:00 DNF Rx | 39th 10/15 pull-ups new PR for me | | Spencer C | 3:34 Rx | 9th Huge PR | | Katheryn | 4:13 Rx2 | 23rd PR | | Cherise | 3:40 Rx2 | 21st 1 Feb 2019 | | Brett L | 4:40 Rx | 18th 95#, Jump pull up | | Anna E | 4:05 Rx3 | 39th 35#, jumping pull-ups | | Taylor B | 6:50 Rx2 | 32nd 80 strick press | | Wesly | 3:56 Rx | 11th | | Rachel T | 5:00 Rx | Best 4:47 | | Derra | 6:59 Rx | 15th | | David B | 5:05 Rx2 | 52nd | | Pete | 5:26 Rx2 | 54th | | eli | 3:11 Rx | 6th PR by a min | | Lacey B | 5:47 Rx2 | 27th did jumping pull ups and 55 weight | | Luis M | 5:04 Rx | 21st | | Saori | 6:55 Rx | Dead | | Bj | 5:49 Rx2 | | | Joshua B | DNF Rx | |
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SHRED 2/1/2019
Reps
WARM UP:
- 2 minute shuttle run
- 20 banded pass throughs
- 15 banded pull aparts
- 15 scap push ups
- downward dog: 30 seconds
- 40m farmer carry
- 10 KB sum deadlift high pull
- 10 push balls
- 10m seal walk
- 10 scap pulls
- 3 strict pull ups/ ring rows
- 5 kipping pull ups/ jumping CTB
WORKOUT:
*optional partner WOD... take a vote!!
2 min AMRAP
- Farmer carry (50#/35#)
Rest 1 minute
2 min AMRAP
- DB bench
Rest 1 minute
2 min AMRAP
- pull up (kipping or jumping CTB)
Rest 1 minute
2 min AMRAP
- KB Sumo dead lift high pull (53#/ 35#)
Rest 1 minute
2 minute AMRAP
- seal walk
Rest 1 minute
2 min AMRAP
- push ball (20#/14#)
Rest 1 minute
2 minute AMRAP
- shuttle sprint
ROMWOD
- upper body
| 1st | 3:02 | Trent Fri, Feb 1, 2019 |
| Anna E | :) Rx | | | Trent | 3:02 | 75# | | Jonathan K | Did it! Rx | |
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WEIGHTLIFTING 2/1/19
Weightlifting: Weight
20 min to Find:
1RM Shoulder Press
Then perform:
3x3 Shoulder Press at 80-90% of your 1RM for the day.
If you are going for a PR make a VERY small jump 2-5# initially. Adding a small amount of loading on this lift can make a big difference.
| 1st | 115 | Kyra Fri, Feb 1, 2019 | | 2nd | 105 | Alyssa C Fri, Feb 1, 2019
Janelle Fri, Feb 1, 2019 | | 3rd | 97 | Rachel T Fri, Feb 1, 2019 | | 1st | 185 | Todd N Fri, Feb 1, 2019
Charles Fri, Feb 1, 2019 | | 2nd | 180 | JASON BEN Fri, Feb 1, 2019 | | 3rd | 175 | Nick Fri, Feb 1, 2019 |
| Janelle | 105 Rx | | | Vince | 125 Rx | 10# PR | | Kirklin | 95 Rx | | | Charles | 185 Rx | | | JASON BEN | 180 Rx | | | Nick | 175 Rx | | | Boots | 170 Rx | | | Laura E | Bar and band work/ nursing injury Rx | | | Jessie | 65# Rx | ugh | | Todd N | 185 Rx | | | Kyra | 115 Rx | | | Alyssa C | 105 Rx | | | Scott B | 155 Rx | 20# PR | | Diana | 70 Rx | | | Bill | 125 Rx | | | Spencer C | 160 Rx | | | Katheryn | 85 Rx | | | Brett L | 155# Rx | | | Anna E | 55 Rx | | | Rachel T | 97 Rx | PR🍾🍾 | | Derra | 90 Rx | | | David B | 140 Rx | | | Pete | 125 Rx | | | Saori | 87 Rx | PR by 2lb | | eli | 150 Rx | | | Bj | 165 10# PR Rx | | | Joshua B | 135 Rx | | | Jonathan A | 135 Rx | PR!!! Sat Open Gym. |
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WARM UP 2/1/19
Warm Up: Check In
FOAM ROLL: Traps, front of Shoulder, Calves
GROUP WARM UP
OH DB Carry-40 m each side
DB Strict Press-10 reps each side
DB Front Squat-5 reps each side
DB Thruster-5 reps each side
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YTW's-10 reps each position
Spiderman to Hammy Stretch-30 secs
Side Plank-20 secs R/L
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Rig Lat Stretch-30 secs
Dead Hang-30 secs
Arch Hollows-30 secs
Strict Pull Up-5 reps
Kipping Pull Up-5 reps
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Begin weightlifting, warm up thruster before metcon.
COOLDOWN
Banded Lat Stretch-2 mins R/L
Single Leg Saddle-1 min R/L
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