Main WOD: Viking Fran
1RFT
1000m Row
21 Thrusters (95/65#)
21 Pull Up
750m row
15 Thrusters
15 Pull Up
500m Row
9 Thruster
9 Pull Up
Skill
3x Max Effort Double Unders
Post loads and results to www.ironmajorcrossfit.com
Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!
WOD: Thought "Fran" was the worst? Meet "Viking Fran.” This workout is really fun to tell others about, but less fun to execute. Expect this WOD to go 10 minutes longer than your normal Fran time. The addition of rowing will pre-tax your legs prior to Thrusters. Therefore, taper your effort on the last 100m to prepare yourself for the next movement. For Thrusters, if you can't go unbroken (probably wont after the row), have a rep scheme for each round. Pull ups may also require rep scheme to power through it.
Scaling: Several options to scale. Reduce the row distance in half. Reduce the rep scheme to 15-12-9. Reduce the weight to 65/45#. Substitute pull ups with jumping or banded pull ups. Plenty of ways to smoke yourself. Ensure that your method of "scaling" is not intentional "bias" against a movement that causes you to struggle. The struggle is where we grow.
Skill: Spend 5-10 minutes to achieve your max unbroken set of Double Unders. If you are still working through the "lashings of obedience," check out this video for some uncommon common sense from Chris Spealler.
ROUTINE IS THE ENEMY.