15-12-9 reps for time of:
Thrusters
Weighted pull-ups
♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-up
Post time to comments.
Compare to 050428.
Scaling: This couplet is one of the original variations on the classic Fran. Choose loads and modifications that are more challenging than you would do in Fran yet allow you to complete the reps in 2-3 sets each round.
Intermediate Option:
15-12-9 reps for time of:
Thrusters
Weighted pull-ups
♀ 75-lb. thruster, 20-lb. pull-up
♂ 115-lb. thruster, 35-lb. pull-up
Beginner Option:
15-12-9 reps for time of:
Thrusters
Jumping pull-ups
♀ 45-lb. thruster
♂ 65-lb. thruster
Comments on 210512
41 Comments
CFWUx2 10*45dl+1thr*2 10*95+1thr*2 5*135+1thr
17:30
117thr
35db pus
23:43
Rx’d. Wore a chain belt with 45 lbs. plate attached.
M/25/5'8"/155lb
CrossFit AFK
12:49 - Rx
15:40
10:21
95 lb thruster
30 lb pull up
Rx
13:49
40k Thrusters and unweighted pull ups.
15-12-8
Thrusters @ 95#
Strict Pullups
6:39
M/35/6'/175#
9:41 Rx
(Thrusters 12+3/9+3/6+3. Pull-ups for round of fifteen in sets of three, sets of two for round of twelve and singles for the round of nine.)
105-lbs thruster
20-lbs weighted pull up
broke thruster sets into 7-5-3, 4-4-4, 6-3
pull-ups were a bit of a mess halfway through set 1
12:27
15-12-9 reps for time of:
DB Thrusters | 2x 12,5 kg DB
Jumping pull-ups
SCORE: 6:27
/ 5' break /
15-12-9 reps for time of:
DB Thrusters | 2x 12,5 kg DB
Bent rows
SCORE: 5:56
15-12-9 reps in 11:51 of:
Thrusters, 95#
Pull-ups
Intermediate - Male
8:48
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
A sneaky way to hide some conditioning into a max effort (or heavy) day. You have two movements that don't really have much of an effect on the other, one pushing with skill (core-to-extremity in the thruster) and the other pulling with the least amount of moving parts possible.
MAIN DECISION
For quality Fran or actual Fran?
TECHNIQUE SCALE
5 rounds of:
21 thrusters (light weight)
21 kips
CONSISTENCY SCALE
As close to rx as possible on weight, do sets of 3 at a time for each movement. AMRAP in 15 minutes maybe?
INTENSITY SCALE
Fran - sub burpees for pull-ups and practice strict pull-ups in the warmup
INJURY SCALE
Upper- or lower-body - pick a 15-minute AMRAP with two movements that are either 1) heavier than usual or 2) more range of motion that usual. Stick to the theme of a max effort day with some hidden heavy breathing in it.
MY STUFF
Consistency scale.
GENERAL FEAR LEVEL: 6
I have a very hard time with front racking. This was a painful one for my arm joints but I kept on
135lb thrusters
45lb weighted pull ups
19:58😬
M/30s/225lb
Beginner 7:50
Beginner 7:50
Dieting Fran:
21-15-9, 65lbs
4:55 - Thrusters unbroken, strict pullups in sets of 3
As rx’d, 8:01 (PR).
Had to really move to get in with a 20-second PR. Considered trying to go unbroken on the thrusters initially but I was getting close to redline by 10. Broke 10-5 / 8-4 / 6-3. Broke weighted pull-ups the same – used 40# weight vest with a 5# plate strung through it. This one hurt like Fran – only twice as long! Had me staggering around the house for awhile after. First Heavy Fran in 10 years.
48m/5'10"/185
☆CFHIM 12:55
Not feeling great today!
scaled thrusters to 65#s
5-5-5/6-6/9
Weighted Strict PU @ 30#s (slow singles) around 20 minutes! 😒
modified ( my shoulder does not like barbell thrusters)
15-12-9
db 50lbs thruster right
db 50lbs thruster left
kipping pull ups
7m13s
thanks
:9'51''.(sub：benchpress)
https://youtu.be/3v4CYVznhdg
M/46/6'2"/180#
Scaled/modified to 44# DxKB Thrusters and 18# KB strict tactical pull-ups the rep scheme as rx'd
9:23
Went with intermediate, 115#/35#. Tough one for me but wanted to get heavier today. 22:41
Modified. Did 2 versions of this workout:
--
15-12-9 reps for time of:
DB Thrusters | 2x 12,5 kg DB
Jumping pull-ups
SCORE: 7'52''
/ 5' break /
15-12-9 reps for time of:
DB Thrusters | 2x 12,5 kg DB
Horizontal rows, elevated feet
SCORE: 9'10''
--
Felt good after 1st WOD, decided to do one more, as I really needed to move.
Even in this scaled / modified form, pretty intense.
5 km run in the early morning
‘타오르는 메탄,에탄,프로탄,부탄’
For time
Handstand walk 10m
Double under 20reps
Handstand walk 20m
Double under 30reps
Handstand walk 30m
Double under 40reps
Handstand walk 40m
Double under 50reps
-08:12
Keep Going
Scaled:
115lb thrusters
35lb pull-ups
8:39
Rx’d w/ 20# vest + 25# weight around my neck:
11:46
15-12-9 Scaled
95# Thrusters
25# Pull-ups
7:58
Meh, wasn't really feeling it today, so I scaled the thrusters more than I probably needed to and didn't 'go to that place' as Chris would put it.
8:53 Rx'd
Thrusters broke 9-6 / 8-4 / 9
PU all paced singles, 45-lbs of plates in a back pack
m/53/5'11"/200#
Awesome job Charlie!
11:02 (65#, 10#)
3:50 modified
15-12-9
20# dbs
jumping pu
cash-out w/4x9 rr negatives
Scaled to 15/12/9 of:
2x45#DBs thrusters
30# weighted pullups
6:50
Scaled to 15-12-9
Thrusters, 95-105-105#
Pull-ups, 10-12.5-12.5#
11:58
58/5'8"/160#
95lbs thrusters, 30lbs pull-ups
10:13
Pull-ups were definitely the slower part: thruster rounds were all in 2 sets, pull-ups took 3 or 4.
15-12-9 reps for time of:
Thrusters
Weighted pull-ups
95 lbs . thruster, first rd 10 lb belt, 12-9 no weight.
11:15
13:28
RXd ish. My weighted vest only went up to 40lbs. Pull ups were more challenging but the theusters weren't much easier, both those loads are heavy for me but wanted to give it a go.
7:11 Rx
Rx 15'11 ( Too heavy on the Pull Up )