Friday 7th December 2012 – WOD

1st December 2012

As a young athlete, Coach Greg Glassman (founder of CF) believed training with weights would help him become a better gymnast. When three sets of eight lateral raises with a Ted Williams weightlifting set didn’t replicate the feeling produced by a two-minute routine on the rings or parallel bars, Coach had to get creative. After coming up with and self-testing a workout involving three rounds of 21, 15 and 9 Thrusters and pull-ups, Coach promptly threw up—but he knew he had found something that would make him better at his sport.

It was decreed that anything that leaves you on your back after 5 mins, looking up at the sky thinking “what the f**k just happened to me had to be named after a woman……And so the first lady was born and her name was FRAN.

WOD 1

Mobility

in 16 mins complete:

  • 1-1-1-1-1-1 Thrusters Building to a 1RM (Use rack, in at least pairs)

WOD 2


The Legendary

“FRAN”

21 – 15 – 9 reps of:

  • Thrusters @ 42.5 / 32.5kg
  • Pull ups
* Time cap of 15 mins

Camille Le Blanc does “FRAN”

http://www.youtube.com/watch?v=VShHz27QxeU



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