Welcome back to the carnage. This week we’re kicking it off with a sort of modified Fran Hero WOD. I’ve been craving toes-to-bars ever since Clay jacked me up with them 2 weeks ago so we are subbing pull-ups with toes-to-bars.

The first portion of the workout will be 3 rounds. We will complete 21 reps of dumbbell thrusters, then 21 reps of Toes-To-Bars, then 15 reps of thrusters and 15 reps of Toes-To-Bars, and so on through 9 reps. Pretty simple, but should be a juicy one!

The second portion of the workout is standard issue 4 rounds with a running clock. Rest when needed, but not “sit on your phone rest.’

It’s not a race… 

Actually, it’s always a race.

Good luck!

“Success isn’t always about ‘Greatness’, it’s about consistency. Consistent, hard work gains success. Greatness will come.” - The Rock


¼ Mile Run / 10 Minutes on the Assault Bike / 500 Meter Row


  • 21-15-9
    • Dumbbell Thrusters (40 lbs)
    • Toes-To-Bars


  • 4 Rounds
    • 1 Minute Plank
    • 5 Kettlebell Turkish Get-Ups Each Side
    • 10 Russian Twists Each Side
    • 15 AbMat Sit-Ups

Share this post

Leave a comment

Note, comments must be approved before they are published