"FRAN"
21-15-9
Thruster 95/65#
Pullups
Fran done well is a 3-5 minute workouts. Today, choose a scaling that allows you to finish the workout in around 6-7 minutes with good form. There will be a 10 minute time cap. Pull-ups will be kipping or jumping.
Option #1(scale the reps)
15-12-9 or 12-9-6
Thrusters 95/65#
Pull-upsFor this option you may choose to scale the reps for one element and not the other if needed. For example, if I can't do pull-ups but can lift the weight, I could do 21-15-9 of the thruster and 12-9-6 of the pull-ups.
Option #2 (scale the weight)
21-15-9
Pull-ups
Thrusters 65/45# (or whatever weight you need)
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great workout!!! FRAN was not nice to me today but still had fun...Thank you
ReplyDeleteSo mad we missed this. Tina and I will make this up at home this week. We are crazy busy with the PCS and graduations junk we have been doing. See you soon.
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