2017 March 20 WOD

Posted: March 19, 2017 in Uncategorized
Metcon

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Compare to December 1, 2016 or June 27, 2016

Squats

3×3 Back Squat @ 75%

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Comments
  1. The Haggs says:

    Joe
    7:23 85#

    Hollie
    7:52 RX

  2. Jim D says:

    Fran 5:44 PR
    Back squat 295# 3×3

  3. stefgatlin says:

    Fran – 4:49 Rx – 31 second PR!

  4. Brett Beckham says:

    4:19 Rx – not a PR but happy to have it this morning
    BS: 225/225/245

  5. jks says:

    Fran 8:27 65# 11-KPUs then Jumping
    BS 3 reps of 135/165/185/185/185

  6. Tim C says:

    8:15, 85#

  7. Kent says:

    5:36
    65# FS
    Ring rows, standing

    Post: 75 sit-ups as 25/20/15/10/5
    Ran the loop

  8. Joe E says:

    Fran: Rx 6:31 PR first time doing RX
    Did it scaled last year at #95 but did jumping pull-ups
    *Need to work on stringing 3-5 PU’s at a time

    BS: 3×3 185, 205, 225 super shaky after Fran

  9. bigdolan says:

    5:39 Rx near 2 min pr

    375 across

  10. Joy says:

    Fran: 5:28 45# pr

    Back squat: 4×3 115#

  11. Blake Lambert says:

    Fran 4:47 PR
    Shoulda pushed harder. Look forward to crushing that PR next time.

  12. Bobby says:

    Fran: 2:49 Rx PR! – everything UB except broke last 9 PUs 3/3/3. Down from 3:54 about a year and a half ago.

    BS: 3×3 @ 335#

  13. Mark Goff says:

    Fran
    7:30 rx
    1st time doing it rx

    Back squats
    3 x 3 @ 235#

  14. Heather Rainey says:

    My 1st β€œFran” (7:17)
    Thrusters (33# bar, unbroken)
    Pull-ups (ring ups, really trying to improve)

    Back Squats (75#)

  15. Marcia Jo says:

    Fran: 8:53 (1:02 PR 😎)
    65#
    Jumping chin over the bar pull-ups

    Squats: 115#

  16. Rob H. says:

    First fran. Somehow I’ve missed it the other two times since I started in Nov 2015
    6:16 rx
    Squats were shaky. Legs are toast.
    235×3 /325×1 /235×3

  17. jkb says:

    Fran in 8:43
    #45 thrusters…goal next time, only break once per set, w/ ultimate goal UB/rx
    Ring ups…more difficult version of RRs

    BS: 3×3 63/73/83

  18. Monique says:

    Worked out in my garage, felt like I was in a swamp.

    June 2016 – 45# & ring rows in 6:18
    March 2017 -50# & pull ups (singles) in 14:11

    Even though my time is very poor on this workout, I can see and feel how I’ve improved over the months. I can now do pull ups and I have the dedication to do the workout at home and not quit when that’s all I wanted to do through the 15’s. Crappy time but I’m pretty proud of my work.

  19. LA says:

    Fran- 2:54 rx

  20. Bryce miller says:

    21-15-9 @ 65# 6:03

    Hate is not the right word for thrusters.

  21. Jennie says:

    Missed due to Josie’s elbow surgery. Made up squats the next day. 215 which is about 70%.

  22. Doug Barnwell says:

    Open 17.4
    176 RX (8 more HSPUs than in 16.4)

  23. Kimberley says:

    Fran 7:44
    :04 off my PR
    45# thrusters 11/10, 8/7, 9 UB
    JPU all sets of 3, I think (could have made up time here πŸ˜•)

    BS 65, 75×2

  24. Joshua G says:

    Fran: 7:16, Rx
    3:09 PR!

    • Joshua G says:

      Also, huge thanks to Megan for the major push! Definitely got a better score than if she had not. πŸ˜€

  25. Kim says:

    No Fran today -have leftover soreness from 17.4
    Did Thursday EMOM posted there
    Back Squat @60% 108#

  26. Shea says:

    Fran: 5:19 Rx PR

  27. Brett Christensen says:

    1.) 17.4 redo = 2 reps worse
    2.) Snatch
    130 Γ— 2
    140 Γ— 2
    150 Γ— 2
    160 Γ— 2
    170 Γ— 2
    3.) ROMWOD

  28. Monique says:

    21:23

    Ran, broke up my wall balls, unbroken deadlifts @85#

  29. […] β€œFran” 21-15-9 Thrusters (95/65) Pull-ups Compare to March 20, 2017 […]

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