“FRAN”

21-15-9
9.32
500m Row 2mins
D

21-15-9
9.12
500m Row 2mins
Peter

FRAN
as Rx'd
6:15

500m row
1:47

Jen C

Fran
30kg Thrusters
6:04

500m row
1:46.1

Today did recon with a row instead of a run.

Row 400m
25 Squats
Row 800m
25 Pull Ups
Row 400m
25 Push Ups
Row 800m
25 Steps walking lunge
Row 400m
25 KB Swings 24kg

35:13
Why I rowed, well it's hurt me more.

Took Joel M from PTS for the same workout only he used a 16kg kettlebell and it was the first time he has ever seen a kettlebell.

Joel M
36:26
Well done mate good work.

fran as rx'd
2:41sec

FB

500m row
1:27sec

rob

As Rx'd
3:41sec
Mick S

Rob,

You didn't happen to film your FRAN? That is a very fast time, well done, how were you feeling afterwards?

Steve W...

nah i didn't. i should have though. was thinking of doing it and filming it in a few days again. got a guy from the guy to time for me. it is ther first time i've been able to do all heaves and thrusters without a break.

immediatley after i felt o.k just a bit puffed but within about 8-10seconds of finishing my lungs felt like they were on fire. extremely short of breath for about 5 minutes and didn't want to move. took about 10 minutes before i attempted the row. still up to about 2 hours after the session my lungs were sore even up into my throat when i took a deep breath!

rob

Okay, Just did Fran.
Used only 23 kg, and pull-ups where assisted a bit near the end.
Got 6:56 min.

Cheers,

As Rx,d
4:16sec

Adam

As Rx,d
8:40sec

Tamara

As rx'd

4:50

First Fran, i missed last one.

Eugene

as rx'd 2:54

This is a PB for me!!!

As Rx'd
3:22sec
Last time i did fran i got 9minutes something so really happy with this!
Chris L

As Rx'd
4:03sec
Yols

Congrats to Yols and Chris on the PB's we all cranked it out tonight...

As Rx'd

2:37 PB to date

Cranked

Caught it all on Vid, will post to utube ASAP.

Steve W.

nice steve!