''Viking Fran'' (03.18.7010)

''Hard, intense work of the body ... is the most conclusive evidence of our own being that we could possibly have.''
--James Dickey

Warm-up Drills (03.18.7010)
Run 800m
15-12-9 reps each of
Thrusters (PVC)
Jumping Pull-ups
Samson Stretch
*Additional Sets/Reps as needed

Notes: Use loaded barbell Thrusters and Pull-ups to prepare yourself for the heavy movements in the WOD. Preparatory set and rep schemes should be executed as if you were heading into a Max Effort WOD.

''Viking Fran'' (03.18.7010)
Complete the following for time
Row 250m
15 x Thrusters (155/105lbs)
15 x Chest-2-Bar Pull-ups (30/20lbs)
Row 500m
12 x Thrusters (155/105lbs)
12 x Chest-2-Bar Pull-ups (30/20lbs)
Row 750m
9 x Thrusters (155/105lbs)
9 x Chest-2-Bar Pull-ups (30/20lbs)

Notes: Anyone choosing to take this WOD on as Rx'd must wear their flak jacket/plate carrier for the entire evolution.

Post times to comments.

CrossFit Endurance WOD (03.18.7010)
''Tabata Sprints''

8 Rounds of (:20 on x :10 rest)
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace
C2: Damper Setting 8-10

Post distances to comments.


Anonymous said...

Be on the look out for OD Monday March 22. She will be back but will need a lot of help getting back in the fight.

Anonymous said...

"Viking Fran"
At work I had to use the permanant 30lbs vest I'm trying to get rid of.

17:57 @ 100lbs for the lift.


Anonymous said...

"Viking Fran"

22:19 Rx'd


Anonymous said...

Viking Fran
135lb thrusters
Chest to Bar Pullups with vest


Nick said...

as Rx'd



Anonymous said...


Anonymous said...

23:55 w/ 85lbs, 15lb vest and c2b pullups


Anonymous said...

"Viking Fran"
125 lbs no vest