Spend 5 minutes working on Thruster Technique
Spend 5 minutes working on Pull-up Technique
Benchmark WOD “FRAN”
21 – 15 – 9 Reps For Time: (15min cap)
Thrusters 95/65lbs
Pull-ups
**This will be performed in two heats with a 15 minute cut-off per heat. Buddy Teams, one will grade and one will work, then switch.
2 RUFF
4:14 rx
3:19 in 2020
3:12 in 2019
3:30 in 2018
3:55 in 2017
The Duke appears to be in Ludicrous+ mode. He’s pretty good at double-unders. Not a bad wood chopper, a fair fisherman, a brand new Grandpappy and a great friend.
That’s ol Double Down Duke right there. He’s gotten a lot stronger these days but he’s still got that slow roll ‘n draw. He’s so Alabama. That dude would give the shirt off his back and when Vaughn’s in town he sho has to. Go’head then Papa Paul.
There he is! Forever thankful that this man walked through our doors so many years ago. I could have never imagined then how much he and his family would mean to me and my family all these years later. He happens to be the most accomplished competitive CFHSV athlete of all time. But put all that aside and you’ve got an incredible person whom I’m so lucky to call my friend. Of course, it would be wrong not to mention that he is a total stud of an athlete, too. Keep keeping on, Paul! ?
5:25 rx
Duke always On The Hunt
2:48 rx
back squats 250@5×5
then ran on assault runner and assault bike
4 rounds
800m run
30 cal bike
30:54
Super excited to see my daughter in law join the gym today. Her name is Abigail.
In the second week of no arm movements. elbows have been hurting me really bad..
The Duke! Look at those double unders… cool, calm and collected. That camera didn’t throw him off one bit. He’s bad to the bone and pushes me every single day. Love having the opportunity to watch him throw down and try to keep up with him. Great athlete and even better person!
The man, the myth, the Duke! He is one of the nicest guys you will ever meet. I am so glad to have known Paul for all these years. He is a phenomenal athlete who has had so much success. Keep it up stud!
2:31 RX (8 seconds faster than 2020, 5 seconds off PR)
Yesterday’s Workout:
A: Power Clean – Warmed up to 215#
B: “Double Up Elizabeth”
9:33, RX @135/155/185
3:55 – first time doing Fran! Can’t say I’m looking forward to the next time!
DUKE! Never met a stranger, brings you in with southern charm… then wipes the floor with you in a workout lol.
5:59 Rx (should count as Rx+ since I lost a lung out there today)
Great guy ?