Week 3 Sn Grip D/L: 55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
3 RFTR (1:00 on///1:00 off)
Thruster (45/33)..TTB..Cal on C2..Burpee
WOD: Oct 15, 2019
Week 2 OHS: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
5 RFTWT (1:00 recovery)
12 WB (20/14), 9 Pull Up, 6 HPS (95/63), 3 Burpee
WOD: Oct 14, 2019
Week 3 Z Press: 55/5, 65/5, 75/3, 85/2, 95/1+, 75/AMRAP
EMOM/8..P/S & C2BPU
min 1 = 1&1, min 2 = 2&2, min 3 = 3&3..to 83:00 recovery
EMOM/8..Burpee & C2 (cal) @ 1:2
min 1 = 1&2, min 2 = 2&4, min 3 = 3&6..to 8
WOD: Oct 12, 2019
9am: CF Open 20.1
WOD: Oct 11, 2019
Week 2 Sn Grip D/L: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
For Time: 10 HPC, 200m C2…9 HPC, 200m C2…8/200…7/200 to 1/200
WOD: Oct 10, 2019
Week 1 OHS: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
Min 1, 4, 7, 10, 13 = 5 Pull Up & 5 Chin Up
MIn 2, 5, 8, 11, 14 = 10 Close Grip Sup BOR
Min 3, 6, 9, 12, 15 = 5 Sn Grip BB BOR
WOD: Oct 8, 2019
The M/C will be the W/U today (don’t be late to the party)
21 (7/7/7) WB, BJ, SDHP (75/53), S2OH, C2 cal
15 (5/5/5) same
9 (3/3/3) sameWeek 2 Z Press: 50/5, 60/5, 70/2, 80/2, 90/2+, 70/AMRAP
WOD: Oct 7, 2019
Achieve heaviest possible HPS + Sn Bal + 2 OHS
M/C 1: EMOM/10…E = 10 C2BPU…O = 10 Dips
2:00 RecoveryM/C 2: EMOM/10…5 ea 1L KB RDL…O = 5 ea 1L MB Bridge
WOD: Oct 5, 2019
9am w/ Coach Jen
EMOM/5: 5 ea D/L, HPC, F/S, S2OH (75/53) (96/63)
2:00 RecoveryE/1:30: 5 ea at (95/63) 115/83)
2:00 RecoveryEOMOM: 5 ea at (115/83) (135/103)
WOD: Oct 4, 2019
Achieve heaviest possible HPS + Sn Bal + 2 OHS
EMOM/6W-3R: 1-6 = 3 Clusters (Heavy)
9-14 = 6 Burpee Box Jump
17-22 = 9 WB
WOD: Oct 3, 2019
Establish 3RM OHS
:45/:45 (5 cycles) HPS to TTB to C2 (cal)
WOD: Oct 1, 2019
Week 1 “Z” Press: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
2 RFT: 24 D/L (185/123), 16 Ring Dips, 800m Run (yes, really)
WOD: Sep 30, 2019
Week 1 Sn Grip D/L: 45/5, 55/5, 65/3, 75/3, 85/3+, 65/AMRAP
Tabata the following: (A) to (B) to (C) to (D) w/ 1:00 between
(A) HPC + S2OH (B) Jumping Pull Up (C) Box Step/Jump (D) MBS
WOD: Sept 28, 2019
9am w/ Coach Kevin
Level 0: The Five Frans - Scale below Level 1 of the levels so that you survive. It is okay.
Level 1: The Five Frans - #65/#45 and jumping pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 2: The Five Frans - #75/#55 and jumping pull-ups– If athlete can complete all intervals in the time cap, then move to next level.
Level 3: The Five Frans - #85/#60 and jumping pull-ups– If athlete can complete all intervals in the time cap, then move to next level.
Demigod Levels:
Level 4: The Five Frans - #65/#45 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 5: The Five Frans - #75/#55 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Level 6: The Five Frans - #85/#60 and pull-ups – If athlete can complete all intervals in the time cap, then move to next level.
Godhood:
Level 7: The Five Frans – Rx Fran -Work to complete Fran for all intervals under 4:00w/2:00r