Warm-Up:
Coach’s choice
WOD prep:
Thruster
On the 2 minutes for 5 rounds (10 minutes)
build to a heavy double.
WOD:
Franski For time (10-minute cap) (If the class is greater than 10 run the WOD in 2 heats.)
21-15-9
Thrusters Option 1 (95,65) Option 2 (75,55) Option 3 (55,35)
Skierg for Calories
*Choose a load that will allow you to get the thrusters done in 2 sets or less.
Post WOD:
Agile 8
CFS Brief:
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WOD Prep: 75#
Franski: 8:21, 45#
Made it through the set of 21 thrusters unbroken, did the 15 in 2 sets, did the 9 unbroken. Thank you Hanna for coaching me through my 1 person 6:30AM class.
Heavy 2 Thrusters: Worked to 80# (55,65,70,75,80)
Franski: 9:41 | 55#
An intimate 5:30 class with Tracey and Shobhna…and of course our fearless leader Hanna! A challenging couplet – any time I see “thruster” and “ski” I know it’s going to be challenging and with both of them in the same workout, I was not disappointed 🙂
How does this workout progress? Thrusters then ski the thrusters – ski. Cals in ski erg?
JL, it’s a 21-15-9 couplet. Do 21 Thrusters, 21 cals on the Erg | 15 Thrusters, 15 cals on the Erg | 9 Thrusters, 9 cals on the Erg…10:00 Cap. Instead of traditional Fran, which would be thrusters and pull ups, this a ski version of Fran that replaces the pull ups with cals on the Erg. Have fun!
How Practicing Gratitude can make You a Better Athlete. I thought many people would find this article interesting: https://www.reebok.com/us/blog/426774-how-being-grateful-can-make-you-fitter-and-faster. Being grateful can have the opposite impact of a complaint and can also boost your performance. This can be as simple as taking 5 minutes a day to note the things for which you are most grateful in your life and reinforcing positive thoughts what a workout gets tough. 🙂
Duh. Thanks. Will be doing at noon. Happy to ski vs pull-ups! Thanks Deb.
Wod prep to 55#
Franski: 8:30, Option 3 (35#)
I was able to do the first set of thrusters unbroken. But after 21 cals on the ski erg, the second set was a bit more challenging so I broke them into 8 and then 7. I was able to do the final 9 unbroken. Definitely had to mentally tell myself those last 9 cals were just me vs the clock and I really focused on bending my knees to get as much range as possible. I’m definitely still learning how to work the ski erg to my advantage, if there is such a thing. Was glad to have Deb and Shobhna’s company and of course Hanna at the helm!
This is where you and I differ…
Thruster built to WOD weight.
Franski
6:33 rx
Franski. 7:55. #35 DB thrusters. That was insane. Struggled in round 2 and 3 on thrusters. But ski erg was my friend.
prep: 145#
Franski: 5:08 Rx…I think that was worse than Fran…gunna be coughing for a while ;0
Prep 145#
Franski: 6:32 Rx redlined at thruster 29 Downhill from then on. Ouch!
Great job Ryan!
Prep: #145
Franski: 7:34 RX
Prep to 155#
Franski – 5:14 rx