July 19th, 2010

The Fran Clan

Great work everyone on Fran. We had a great turn out and many monstrous PRs! What a testament to all your hard work. I am so sorry I missed it. It looks like you all did just fine with 2T! Can’t wait to see you all in the gym this week.

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.


6 Responses

  1. Subbed L-‘tuck’ for L-sit
    Mostly used a 20 dumbell on the Back extensions.


    You know a WOD is tough when you look forward to the part with the good mornings & 60 sit-ups because they are ‘easier’.

  2. Did L-sits for the first round and then knee-sits for the last two.


  3. 2 rounds +30secs L-?Tuck? (used throughout) @ 25′ cut-off.
    I think I was just off today. I never felt focused, never winded and felt my form was all over the place without corrections getting done.
    I think I’ll just blame the lack of sleep and just tick this off as an ‘off day’.

  4. No worries. Shawn. Deceptively tough WOD and we all have those days. You will come back strong tomorrow.

  5. 21:24 almost rx’d except for those darn L Sits. Those were hard to hold!

    • I just realized it was an accumulated 60 sec L sit. Darn that L sit, I thought we couldn’t get down for 60 secs.

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