Thursday 140116

All-levels WOD/Beginner WOD:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time
Complete all reps of each exercise before moving to the next.

Competition Team WOD:
Part A. Push Press 1-5-1-10-1-15
Part B. Deadlift 5×2 reps

(Photo credit: Alex Robleto)

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Here’s what’s on tap for Friday’s classes:

All-levels WOD/Beginner WOD:
A. Jerk 3-3-3
B. .357 Magnum:

8 minute AMRAP:
2 jerks @60-75% of A
4 lateral jumps over bar
3 jerks @60-75% of A
6 lateral jumps over bar
4,8; 5,10… 

Competition Team WOD:
Part A. In 15 minutes: Work up to max snatch.
Part B. For 5 minutes, every 30 seconds: 1 snatch at 85% of today’s max
Part C. 10 minute AMRAP: 30 double unders, 15 snatches (75/55)


  • Brad Hoover

    If you’re on the road and looking to do a longer workout with no equipment required perhaps try this: EMOM for 30 minutes perform 5 burpees, 8 situps and 10 squats. Started off with 20 seconds of rest each round, which gradually dwindled to 5-7 seconds of rest during the last 6-7 minutes. Fun, and very sweaty.

  • michael saterman

    #RoadtoRecovery Day 11
    20:12 | Not Rx’d

    Modified: Ring Rows replaced Pull Ups

  • AndyK

    Angie + Lindsay’s 28th Birthday WOD = Angie with 28 unbroken double-unders every three minutes.

    Total time 29:02 – a few sets of double-unders between 18-26 and had to restart.

    • stevenrerickson

      Happy Birthday Lindsay! See you guys tomorrow for .357 magnum?

      • AndyK

        Depends how much wine and food is consumed a dinner!

  • ToddMorris

    Angie Rx: 21:50 (shaved 30 seconds off of my last time.)

    I had all kinds of plans going into this WOD about how I was going to shave off minutes. But, Mike Tyson said it best: “Everybody has a plan until they get punched in the mouth.”

    I added a minute to my pull-ups and shaved a minute off of my sit-ups. The only pre-planned strategy that worked was doing 10-push-ups first and then doing 3 push-ups every 10 seconds.

    • Brad Hoover

      One of my favorite quotes, which applies to every Fran workout I’ve done.

    • M_Cohen

      28:58 – first time doing this workout
      Thanks for posting your breakdown – it was really helpful to see that. I thought I’d go in with sets of 5 on the pushups until I read this. Glad I didn’t. I did 3 every 10 seconds for the first ~36, water break, then dropped to 2 every 10 seconds. I think that was much more efficient than trying for 5.
      Pullups I did sets of 2. I need to work on linking kips. First one is solid, but then I’m just in a dead hang and the second one is much more difficult.