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Fran'S ARCHIVE

  • Sun.2.23.19

    By CoachBo | In WOD | on February 22, 2019

    Warmup: ROM, dynamic stretches, 10 PVC thrusters, 10 Ring rows WOD: “Fran” 21-15-9 Thrusters (95/65) Pullups Finish with this ab circuit: 30 Bridge Up 30 Bird Dog, alt 30 Superman 30 Wipers 1:00 Plank 1:00 Side Plank, each side

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  • Sun.10.16.16

    By CoachBo | In WOD | on October 15, 2016

    Warmup: ROM drills, dynamic stretches, 10 jumping pull-ups, 10 push press, 10 front squats WOD: “Fran” 21-15-9 Thrusters (95/65#) Pull-ups Then run around Warren park pond and back If time, then finish with Ab circuit, roll out and stretch

    CONTINUE READING
  • Sat.5.14.16

    By CoachBo | In WOD | on May 13, 2016

    Warmup: ROM drills, dynamic stretches, 15 Push press, 15 front squats, 15 thrusters with PVC or bar WOD: “Fran” 21-15-9 Thrusters (95/65#) Pullups Ab Circuit of choice. Work on skills in remaining time. Cooldown: roll out and stretch

    CONTINUE READING
  • Fri.8.8.14

    By CoachBo | In WOD | on August 7, 2014

    Warmup: 500m Row, max strict pullups or 15 Supine Ring rows, 20 diamond pushups, 25 sit-ups With bar: 5 Front Squats 5 Push Press 5 Thrusters 5 Jumping Pullups 5 Negative Pullups 5 Pullups WOD: “Fran” 21-15-9 Thrusters (95/65#) Pullups Work on skills from board when finished, and/or pick an ab circuit. Cool down: Roll more »

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