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Thursday 20 August 2009

Posted by The Coach on August 19th, 2009

Front Squat
5-5-5 reps
Back Squat
1 x 20 reps

21-15-9 rep rounds for time of:
45kg Thrusters
Pull Ups

Post time to comments

Happy Birthday Michael!!!



10 Responses to “Thursday 20 August 2009”

  1. gus said

    bah, decide to take a rest day and miss out on front squats and fran!

  2. grover said

    fran @ 20kg 4.24


  3. Jon woods said

    Cycle to gym, shoulder dislocates, Samson stretch, OHS with broomstick, more stretching. Then:
    FS 5-5-5: 60-80-85kg
    BS 1x 20 @85kg

    then Fran as rx’d: 9:47.

    this really sucked, for some reason I think Fran was at 40kg last time. Thrusters felt really sluggish after squats, but anyway laboured through. Cheers

  4. Jase said


    Rx’d weight for Fram is 46lbs which worksout as 43.something Kg’s.

    Coz we’re harder than the Yanks we scale UP! 😛

  5. Jase said

    Oops, typo’s. Too much Bintang. That should read “Fran” and 95lbs.


  6. Jase said

    Happy Birthday Mike!

  7. Jon woods said

    Yeah no problems there Jase, basically I am happy enough to slog though with the thrusters at that weight. As you know my pull ups, namely kipping or lack of doesn’t help as well. I am away for 5 weeks (basically month of september) and hopefully during my travels can try to work on stuff like that (in between all the travel stuff). Cheers

  8. Adam Piller said

    rest day today!! got punished last time by fran so smiles for me!!

    happy birthday mike!!

  9. Stef said

    Happy Birthday my friend, may you be enlightened by the wisdom the universe permeates through its natural environment and ever increasing capacity to adjust and understand. Best Birthday wishes, have a great day!


  10. Biljana said

    Warm Up
    500m Row, Mobility Stretches

    Front Squats 5-5-5

    then Back Squat 1×20 @ 40kg

    WOD: “Fran” 21-15-9 reps for time of:
    20kg Thrusters
    Pull Ups (Blue band)

    5:00 min (Last time I did “Fran” on 21st Jan did 7:02 min with 15kg on Bar and Purple Band & a Knot so happy with the improvement! 🙂 )

    Hey Stef – You gotta know I love training with you guys when I leave work at 3.30 only to still get to a 4.30 session late then do the days workout, leave The Cell to go home and eventually get home at 7.15 pm!!! 😯 hahahahahaha You know I love it!!

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