090412 WOD “Franabeth”

Workout: “Franabeth”, MaxFitUSA, 4/7/09

21-15-9 reps for time of:
Thrusters, 95lb
Ring Dips

Post time to comments.

Advanced(RX’d):

21-15-9 reps for time of:
Thrusters, 95lb
Ring Dips

Intermediate:

21-15-9 reps for time of:
Thrusters, 65lb
Ring Dips or Bar Dips

Beginner:

15-12-9 reps for time of:
Thrusters, 45lb
Bar Dips

Todays WOD is courtesy of the cool dudes at Max Fit USA. Check their site out (links on right side of blog). Remember it’s 21 of thrusters, then 21 of Ring Dips, then 15 and 15, then 9 and 9. It combines the thrusters from “Fran” and ring dips from “Elizabeth”. If you do not have ring dips, sub at least 2:1 on regular dips, making sure as much depth as possible and full extension at the top.

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Happy Easter!!!

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2 Comments

Filed under WOD's

2 responses to “090412 WOD “Franabeth”

  1. Woody

    Went to the gym before this wod was posted
    Did “Cindy” today with the wife, her first!

    Pete – 17 rounds
    Deirdre. – 9 rounds

    Will try this one tomorrow

  2. Yahoo!!! Another one drinks the juice! Great job Deirdre. Take it slow, start with the “beginner” WOD’s for a while and stick with it. The results will happen, I can all but guarantee it.

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