Tuesday, February 19, 2013

Wednesday - WOD 43 - "Fran"



As a young athlete, Coach 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.

From there, Coach invited a friend to try the workout (with similar results), and a few decades later the WOD is still challenging CrossFitters around the world.


Warm up:
In addition to the standard warm up:
20 jump n jacks
20 Ground to bar touches
20 Wall Balls

WOD:
"Fran"
21-15-9
Thrusters 95/65
Pullups

Overtime:
400 Meter Cool Down Jog

No comments: