Tagged as: FRAN

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WOD 13.5.19 (MGW)

PRO/ROOKIES: Fran for time 21-15-9 Thrusters RX 40 kg, Pull Ups. 8 min Time Cap. 4 min Strict rest from your time then For time 1500 m Run 8 min time Cap.

HEAVY DAY:
Α. 4*12 Front Squat.
B. 3* 20 suitcase box step ups (10L+10R).
C. 3 Super Set 12 Strict Pull Ups, 15 loaded GHD back extensions.
D. 3 Super Set 15 Inverted Row , 15 narrow push ups (elbows close to the body – triceps) Loaded if possible.
E. 3 Super Set 20 Plank Dumbbell push pull, 20 Russian twists.

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Benchmark Tuesday 30.10.18 (GW)

PRO/ROOKIES: Fran 21-15-9 Thruster RX 42 kg, Pull Ups (10 min Cap for the fran). Cash out 50 Sit Ups.

HEAVY DAY

4 Super Set 8 Dead Lift + 8 Bench Press
3 Super Set 15 Banded Hips thrusters + 15 Dips loaded if possible
3 Super Set 16 Back step Lunges with plate shoulder press + 15 Push Ups Loaded if possible
3 Super Set 12 KB Swing + 8 Strict Toes to Bar



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Benchmark Thursday 1.6.17 (GW)

PRO/ROOKIES: Fran 21-15-9 Thruster RX 40 kg, Pull Ups 12 min Cap.

HEAVY DAY

A. 4*5 Back Squat
B. 3*16 Farmer Loaded back step Lunges
C. 4 Super set 8 Bench Press 10 bicep curls bar
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 7.12.17 (MGW)

PRO/ROOKIES: FRAN 21-15-9 Thrusters RX 42 kg, Pull Ups (9 min Cap) 3 min strict rest then 21 Burpees 200 m Run, 15 Burpees, 200 m Run, 9 Burpees, 200 m Run

MASTER Heavy Fran 21-15-9 Thrusters 50 kg, Strict Pull Ups Cash out 400 m Run, 30 Jump Over the Bar Burpees

HEAVY DAY:

A. 4*8 Dead lift
B. Super set 3*16 Farmer load Bulgarian Split squat – 3*12 pull ups Loaded if possible with med ball between legs
C. Super Set 3*16 dumbbell row (8+8) – 3*15 Pull over
D. Tri set 3*45 sec elbow side plank – 30 sec Reverse Crunches



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