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Friday “Beefy Fran” 4-29-16

28
Apr

Friday “Beefy Fran” 4-29-16

Friday, April 29, 2016

VOD

“For the Son of Man came to seek and save those who are lost.”

– Luke 19:10 NLT

Comp Srength 

PRESS
1 X 5 : 50%
1 X 5 : 60%
1 X 5 : 70%
1 X 3 : 85-90%
1 X 3 : 85-90%
1 X 3 : 85-90%
1 X 3 : 85-90%
1 X 10 : 75%

Machine Strength 

PRESS
Work to :
5 rep MAX
Then:
3 rep MAX
Then:
1 X 10 : 85% OF 3rep

Comp WOD

“BEEFY FRAN SPRINT”
4 sets for times of:
10 Thrusters Rx(95/65) Rx+(135/95 lbs)
20 Pull-Ups (Rx+ C2B)
40 Russian Kettlebell Swings (32/24 kg)
Rest 4 minutes

Machine WOD 

“MACHINE BEEFY FRAN”
3 min ON 1 min OFF
10 Thrusters
20 Jumping Pull Ups
40 Russian KB Swings

Additional Work

DB BENCH
Every 3 min for 15 min (5 sets)
Complete the following:

8-12 DB Bench Press

* Moderately heavy across sets…