– Burgener Warm Up
– Stretch Hamstrings
– 10x back extensions
– Fran [AMRAP 10 minutes] 95#M / 65#W
21-15-9 Thrusters / Pull Ups
My workout – 55# 2/3 round (21-15-0) Thrusters / Pull Ups (M)
Geez….I’m weak. I remembered my coach from a few years back telling me to be honest with myself when putting up the weight for the prescribed exercise. The bar is 45# and I thought adding 10# would be no problem. I even tested the weight. But after starting the timer and after 5 thrusters, I knew I had my work cutout for me. My knees were doing good. I had to put down the bar at #10, took a rest for about 30 secs, then finished off the last 11 for 21. Oops….I need to do 21 pull ups now. I modified the exercise to jumping pull ups. I know my lats and back aren’t strong enough to pull my full body weight, and after 5 pull ups my hands and arms were screaming. I had to break at #10, then pulled out another 5 after a 30 sec rest, then another 6 for 21.
Oh…I still have to do 15 Thrusters. I felt my left hamstrings seizing up, so I put the bar down at #10 to rest and stretch my leg, then pushed out the last 5 after a 30 second rest. I checked the time after I finished to see if I have time to complete pull ups. 45 seconds left. I completed 15 (M) pull ups before the 10 minutes were up. Stick a fork in me, I’m done.
Post workout – I made a bowl of grapes, blueberries, blackberries, strawberries, and pecans. And, had a bottle of water to wash it all down. Damn good after the workout.
And, I just learned that Fran isn’t an AMRAP (As Many Rounds Possible). It’s actually a timed workout. So what I should have done is completed the full workout and record the time I finished. Oops. Ok…so next Fran WOD I’ll have it down.