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Old 12-27-2012, 07:39 AM   #1
Frank Gianci
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FG WOD Tracker

12/27/2012 WOD

1 Round For Time

2 Thrusters
5 Wall Crawls
4 Thursters
4 Wall Crawls
6 Thrustes
3 Wall Crawls
8 Thrusters
2 Wall Crawls
10 Thrusters
1 Wall Crawls

Weight For Thrusters 85lbs
Time Completed 14min 45 secs
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Old 12-27-2012, 05:01 PM   #2
Frank Gianci
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Re: FG WOD Tracker

Personal Records as of 12/27/2012

Deadlift 245 x 3
Bench Press 185 x 3
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Old 12-29-2012, 06:41 AM   #3
Frank Gianci
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Re: FG WOD Tracker

12/28/2012

12 MIN AMRAP

•3 Bar Muscle Ups
Sub 6 Pull ups and 6 box dips for 3 Bar Muscle up
•5 Hang Cleans
•7 Toes to Bar
•9 Hand Release Push Ups

Finished 3 rounds plus 6 pull ups, 6 box dips and 5 hang cleans at 95lbs.
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Old 01-07-2013, 06:31 AM   #4
Frank Gianci
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Re: FG WOD Tracker

Out for last nine days with back injury.

Returned on 1/7/2013

12 Min AMRAP

60 Lateral bar jumps
20 Overhead squats
10 Ring dips

Weight: 65lbs 2 ten pound weights (large) Must hop over bar with larger sized plates.

Completed 1 round and finished 60 hops and 10 Overhead squats on round two.

Stregth and Flexibility:
5x5 of Front squats with 145 lbs
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Old 01-08-2013, 06:57 PM   #5
Frank Gianci
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Re: FG WOD Tracker

10 Min AMRAP

Ascending Ladder with Partner

•Dead Lift + Power Clean (135,95)

115 lbs - Finished 7 rounds w VG
VG used 65 lbs
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Old 01-22-2013, 06:01 AM   #6
Frank Gianci
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Re: FG WOD Tracker

01/21/2013 Front Squat 185lbs x2

WOD

15 Thrusters 95lbs
30 Dbl Unders - Sub 60 jump rope singles

3 rounds for time - 11:58

*** Next time do thrusters at 115lbs
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Old 01-25-2013, 02:52 PM   #7
Frank Gianci
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Re: FG WOD Tracker

1/25/2013

Box Jump 1 Rep Max 42 inches
Deadlift 1 Rep Max 275 lbs

WOD

12 min AMRAP

10 overhead lunges 25lbs
20 ab mat sit ups
10 ring rows
80 jump ropes

2 rounds plus 40 reps
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Old 05-03-2013, 04:44 AM   #8
Frank Gianci
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Re: FG WOD Tracker

Recent pr s

Dead lift 245 x 3
Bench press 210x1
Pull ups 3 kipping

Fran 9:10 w Gray band
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Old 05-19-2013, 06:26 PM   #9
Frank Gianci
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Re: FG WOD Tracker

PR Update

6 kipping pull ups
8:45 mile
210 Bench press
245 dead lift
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Old 05-21-2013, 06:50 PM   #10
Frank Gianci
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Re: FG WOD Tracker

Randy
75 snatches at 75lbs
12:45
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