Feb. 14th- Fran

Week 18 / Day 6

"Fran"
21-15-9 reps for time of:
Thrusters @95#'s
Chin-ups
Time: 3m02s

"Fran" Video

+
20min Airdyne @50%
Cals= 210     avg mph= 16.7

Notes:

- This could've been way better
- Wasn't that gassed after this
- I think I should've chalked the pull-up bar, the bar was just too slick (I think)
- I was able to get on the Airdyne in less than 10mins
- Next time this will be way better

Apr. 16th- The Pain Train

Part 1:

"Fran"
21-15-9 rep rds for time of: @ 95-97% effort
Thrusters- 95#'s
Chin-ups
Time: 3m12s

Rest 30mins

Part 2:

15-12-9 rep rds for time of: @ 95-97% effort
Power Cleans- 115#'s
CTD Burpees
Time: 2m49s

Rest 30mins

Part 3:

Airdyne 1 mile for time @ 97% effort
Time: 2m02s


Workout Video of Part 1 and 2