“Friendly Fran”

Oct 6th, 2020

Category: Uncategorized

“Friendly Fran”

Nick

NUTRITION CHALLENGE Kicks off this Monday 10/12
Find more info here: http://bit.ly/CFSNutrition and a link to sign up here: http://bit.ly/CFSSheet

Lecture Tonight in Southie Orange at 7pm!

Indoors/Outdoors

Warm Up
15 – 12 – 9
Banded Thruster
Banded Bent Over Row

12 – 9 – 7
Banded Kickbacks (Per Side)
Bandy Pull-Aparts

9 – 7 – 5
Barbell Thruster
BB Bent Over Row

Mobility
Quad Rolling
Shoulder Stretching

WOD 1 (10 minute cap)*
“Friendly Fran”
3 Rounds
21 Thrusters 115|85
21 Chest-to-bar Pull-ups

Level 3- 95|65
Level 2 – 75|50, Chin over Bar Pull-ups
Level 1 – 55|35, “Fran 21-15-9” Chin over Bar Pull-ups
Outdoor – Sub DB Renegade Rows – Split the reps between sides 50|35

5 Minutes Rest
(from 10 minute cap)

Optional WOD 2
3 Rounds
400M Run
20 Kettlebell Swings 1.5|1

Level 2 – 1|0.75
Level 1 – 0.75|0.5
ADV – Single Arm Snatches

*If you haven’t done “Fran” before or recently and want to give the classic a try or retest..go for it.

Extra Work
5 Rounds
5 Stone Over Shoulder 190|140
10 Strict HSPUs*

Sub strict press, or kipping HSPUs. Scale # of HSPUs and weight of stone as necessary