WOD 12.22.09

"FRAN" WOD: Thruster / Pull-up Circuits


8 min: pull-ups, push-ups, squats, dips, jumping jacks.



Perform 3 rounds non-stop, alternating between 2 exercises: Thrusters/Pull-up

Rep scheme: 21-15-9

* Completed 3 rounds in 7:29 minutes. I used 75 lb barbell for thrusters.

A Thruster is a terrific combination lift. Start with a front squat, and use the upward momentum to drive the bar overhead.

You could easily substitute the bar with a pair of dumbbells.

After Party

20 minutes post workout agility/footwork training including:

Jump rope (mix) , carioca, side-shuffle, jumping jacks.

Total Workout Time: 35 min.

<Note: Had a great workout partner today- thanks Hutch>

Be well,



2 Responses

  1. Ya yesterday was alot of fun having a partner is a great way to mix things up. Today is definitely a rest day after the past few days.

    I like your site the way you write makes everything seem very approachable for everyone. Witch I think is great, alot of sites make work outs and WODs that are intimidating to start.

    My time for Fran 6:17 (75 lbs for thrusters)

  2. Thanks for your kind words Hutch. As you said, working out with a partner is an excellent way to mix it up…and a little healthy competition is great for that extra push!
    You are welcome to the studio any time. Speaking of time, way to go with ‘Fran’ WOD…you killed it! Happy Holidays to you and yours.
    Be Well,

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