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Thursday 19th April 2012
click on the logo to go to the Official Web Site

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THE PROGRAM

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"RUNNING..'FRAN'..ROUTINE"

 400 metre Run

21 x Thrusters
21 x Pull Ups

400 metre Run

15 x Thrusters
15 x Pull Ups

400 metre Run

9 x Thrusters
9 x Pull Ups

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DETAILS and TIMES

** and a link to the Standard 'FRAN' Routine is included at the bottom of this page **

NOTE - 19th April 2012
unfortunately Thruster Weights and Powerband details were not recorded
so please send me your individual performances after you have checked this page
update ... thanks to those who have replied

NOTE - 19th April 2012
after this routine, Lars had everybody complete 50 x Burpees

NAME DATE THRUSTERS PULL UPS TIME
         
LARS 19th April 2012 20 kilo bar + 20 kilo N / A 11 mins 13 secs
         
         
RITCHIE 19th April 2012 20 kilo bar + 20 kilo N / A 13 mins 15 secs
         
         
SCOTT 19th April 2012 20 kilo bar + 20 kilo red powerband 12 mins 56 secs
         
         
COLIN 19th April 2012 20 kilo bar + 5 kilo red powerband 18 mins 38 secs
         
         
JOHAN 19th April 2012 20 kilo bar + 20 kilo orange powerband 13 mins 27 secs
         
         
KEN 19th April 2012 20 kilo bar + 20 kilo orange powerband 15 mins 28 secs
         
         
SHARON 19th April 2012 20 kilo bar blue powerband 17 mins 18 secs
         
         
TANYA 19th April 2012 20 kilo bar + 5 kilo red powerband 12 mins 56 secs
         
         
MILLIE 19th April 2012 chrome bar + 10 kilo
and also gave 15 kilo a try		 blue powerband
and also gave the red a try		 17 mins 01 secs
         
         
ELSIE 19th April 2012 chrome bar + 10 kilo blue powerband 15 mins 58 secs
         
         
JUSTINE 19th April 2012 black bar + 10 kilo blue powerband 18 mins 13 secs
         
         
TENNILLE 19th April 2012 'heavy' chrome bar blue powerband 16 mins 17 secs

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... and now

CLICK HERE

to see details, photos and videos of the

Standard "FRAN" Routine

which has been completed a number of times

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