Thrusters and Pullups

Strength
3 x 5's of ...
  - squats (back or front), SOHP (adding reps of push press and push jerk), barbell rows
  - powercleans (full or hang), deadlifts, benchpress

Metcon:  Complete as many reps as possible in 7 minutes following the rep scheme below:

3 thrusters, 3 pullups
6 thrusters, 6 pullups
9 thrusters, 9 pullups
12 thrusters, 12 pullups
15 thrusters, 15 pullups
18 . . . etc.

We modified pullups as necessary:  lat pulldowns, jumping pullups, or ring rows.  Compare results to when we did this previously back in February.

SS:  subbed 55# pushpress for thrusters + ring rows = 70 reps  (finished 12's + 10 thrusters)
BHeg:  33# thrusters + ring rows = 76 reps  (finished 15 thrusters + 1 ring row)
KZ:  44# thrusters + jumping pullups = 78 reps (finished 15 thrusters + 3 pullups)
KS:  5kg db thrusters + jumping pullups = 60 reps (finished 12's)
BHam:  55# thrusters + near-horizontal ring rows = 60 reps (finished 12's)
KD:  33# thrusters + jumping pullups = 80 reps (finished 15 thrusters + 5 pullups)

Fran!

Strength
3x5's of
- frontsquat, SOHP, 1-arm db rows (Kendra and Kara worked on kipping pull-ups)
- powerclean, deadlift, benchpress

Metcon
Fran
21, 15, 9
Thrusters
Ring Rows

Greg Glassman, the founder of CrossFit, presents an analysis of "Fran", the workout he created:

"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character."  Read more HERE

BB  44#, ring rows - 4:15 (!)
KE  33#, jumping pull-ups - 4:39
KD  33#, ring rows - 4:40
KS  13#, ring rows - 5:30

"Fran"-ish: from the 2012 Crossfit Open

Strength:
3x5's of
   - frontsquat, SOHP, 1-arm db rows
   - powerclean, deadlift, benchpress

Metcon:  Here's one based on the 2012 Crossfit Games Open, WOD #5 ~ Complete as many reps as possible in 7 minutes following the rep scheme below:

3 thrusters, 3 pullups
6 thrusters, 6 pullups
9 thrusters, 9 pullups
12 thrusters, 12 pullups
15 thrusters, 15 pullups
18 . . . etc.

We modified pullups as necessary:  lat pulldowns, jumping pullups, or ring rows.  Compare results to those of our recent bout with "Fran" (same movements, different rep scheme).

BHeg:  98 reps, through 15's + 8 thrusters (33# thrusters + ring rows)*
SS:  96 reps, through 15's + 6 thrusters (44# thrusters + ring rows)
BU:  60 reps, through 12's (33# thrusters, lat pulldowns, 6-min. time cap)
KZ:  71 reps, through 12's + 11 thrusters (44# thrusters, jumping pullups)

*In retrospect, Barb thinks she might've skipped the 9's, which means she got 80 reps.  We'll have to do it again to confirm!  :-)

Fran!

Strength
3 x 5's

Metcon
Fran
21, 15, 9
Thrusters
Ring Rows

Greg Glassman, the founder of CrossFit, presents an analysis of "Fran", the workout he created:

"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up. But a closer analysis offers even greater appreciation and understanding of Fran’s character."  Read more HERE

DH  44# bb  -  5:28
KZ  44# bb  -  5:39
SS  44# bb  -  7:27
BHeg  33# bb  -  6:13

BU  33# / pull-downs with 5 plates  -  7:24