She’s a real B!&$# - Friday, December 1st, 2023

She’s a real B!&$#

Actually most of the female named benchmarks are, but Fran is probably the most well known of the female benchmarks, and no sugar coating it, she hurts.

I’ve even done Fran with a PVC pipe and ring rows, and she still hurts.

As mentioned in yesterday’s blog post, first and foremost we want you to move well during this workout, hit all the movement standards, and go fast. Fran is all about intensity. While the weights are lighter and doable for a lot of people at 95/65 lbs, the point of Fran is to hit this workout hard. For the Elites Fran is a sub 3 min workout. I believe the fastest recorded Fran times in the world are Noah Ohlsen at 1:49 and someone named Melissa Flowers at 1:45. Crazy fast!!!

We don’t expect times like that.

But we do expect that you pick a weight that will push you to find intensity. That means, you could hold the bar for all 21 Thursters if we asked you too, but at the very least you’re only breaking the Thursters 3 times which would be 7-7-7 in the 21, 5-5-5 in the 15, and 3-3-3 in the 9. And for the pull up, you’re picking a movement that you can bang out multiple reps. No singles. This is about finding intensity in the workout.

Move well, and have fun. If this is your first time meeting Fran, :) well enjoy.

Friday, December 1st, 2023

Focus:

Split Jerk
2 - 2 - 2 - 2 - 2 - 2

WOD:

Fran
21 - 15 - 9

Thrusters 95/65
Pull Ups

Check back each night at 8pm for the next days WOD .
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