Monday
Benchmark Day
Look at Last October for your previous score
Level up your skill/strength this time if you scaled last time or just move better and faster.
For those of you who have tested and retested Fran itself see the "Frannish" version for today.
Rx
For time:
21-15-9
Thrusters (65/95 lb)
Pull-ups
Score: Total time
Itermediate
For time:
15-12-9
Thrusters (65/95 lb)
Pull-ups
Score: Total time
Beginner
For time:
15-12-9
Thrusters (35/45 lb)
Ring rows
Score: Total time
Frannish
15-12-9 reps, for time of:
Thruster, 115/85 lbs
Chest-to-bar Pull-up
Post-workout
Accumulate:
3:00 plank hold
Tuesday
Rx/Intermediate/Beginner
10 sets for load:
2 front squats
– Lift once every 3:00.
Score: Load
Wednesday
Skill Work
Pre-workout
5 sets, building in load:
Snatch pull + power snatch + hang power snatch
Rx
For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (75/115 lb)
Score: Total time
Intermediate
For time:
9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (55/75 lb)
Score: Total time
Beginner
For time:
8-7-6-5-4-3-2-1
Burpees
Hang power snatches (35/45 lb)
Score: Total time
Thursday
Skill Work
Pre-workout
EMOM 6:
3 Low Ring Muscle-up Progressions
3 Low Ring Muscle-up Transitions
3 Negative Ring Muscle-ups
3 Jumping Ring Muscle-ups
3 Ring Muscle-up Practices
Rx
AMRAP 16:
20/25-cal bike
15 box jumps (20/24 in)
3 Ring Muscle ups
– Step down from the box.
Intermediate
AMRAP 16:
16/20-cal bike
12 box jumps (20/24 in)
1 Ring Muscle Up
– Step down from the box.
Beginner
AMRAP 16:
12/16-cal bike
8 box jumps (12/12 in)
3 Low Ring Muscle Up Progressions
– Step down from the box.
Friday
Rx
Every 2:00 for 8 rounds:
15 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.
Intermediate
Every 2:00 for 8 rounds:
12 wall-ball shots (14/20 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.
Beginner
Every 2:00 for 6-8 rounds:
6 wall-ball shots (10/14 lb) (9/10 ft)
Max-cal row
– Rest 2:00 between rounds.
Skill Work
Post-workout
EMOM 6:
:30 ring support hold
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