FRAN

FRAN

For better or worse, the simplicity of the Fran workout means there is not a whole lot of opportunities for strategy.  There are a few tips which can help:

As ever, approach the workout with a plan.  How will you break up your reps?
Most people find the round of 15 to be the most mentally challenging.  Be prepared for this.  Negative self talk will not make this easier.  Use the energy of the group class to push to the max.

Want to push toward the elite ranks?  One of the keys is getting through the thrusters “unbroken”.

“Do not put the bar down during the thrusters!  Drop the bar and you’ll have to clean it back up, wasting a lot of time and energy.  Rest as much as you need to during the pull-ups, where the penalty for taking a break is only a few seconds and little to no wasted energy.”

According to Mobility WOD’s Kelly Starett, one of the easiest, but least utilized, tips is performing some Fran specific mobility work prior to your workout.  Review this video for some Fran specific mobility tips from someone who has spent a lot more time thinking about Fran than you have.


Thursday, July 2nd, 2015:

Competition 

A) Mobility Prep for Fran

B) FRAN

21-15-9 Reps For Time
Thruster 95 lbs/ 65lbs
Pull-ups

(7 Min Cap-Score Time)

C) 800m Jog/Walk Cool Down

D) 500m Row Cool Down

coming Friday…

Practice

A) Double Under Practice

B) 4 Rounds:

  • 300m Run
  • 10 DB Step Ups (60/30)
  • 10 DB Row

Rest 1 minute (15 Minute Cap)

No Score