fran wod

WG WOD – BENCHMARK TUESDAY 05.07.22 – “FRAN”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)

2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“FRAN“*

For Time:
21-15-9
Thrusters #43/30
Pull-ups

*compare to 24.03.22

INT:

For Time:
12-9-6
Thrusters #43/30
Pull-ups

BEG:

For Time:
21-15-9
Thrusters #20/15
Jumping Pull-ups

POST WORKOUT

3 Sets x 10 Strict Chin-ups

WG WOD – BENCHMARK THURSDAY 24.03.22 – “FRAN”

WARM UP

2 x Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)

2 x Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters

SKILLS & SPECIFIC WARM UP
Thrusters

5 Muscle Clean
5 Front Squat
5 Push Press
5 Thruster

THRUSTER BUILD-UP IN 8:00
Heavy single of the day

Then:

2 Set:
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10

CONDITIONING

“FRAN“*

For Time:
21-15-9
Thrusters #43/30
Pull-ups

*compare to 19.6.20

INT:

For Time:
12-9-6
Thrusters #43/30
Pull-ups

BEG:

For Time:
21-15-9
Thrusters #20/15
Jumping Pull-ups

POST WORKOUT

3 Sets x 10 Strict Chin-ups

WG WOD – MONDAY 07.10.21 – “FRAN WHO?”

WARM UP

1′ Bike Erg+1′ Ski Erg + 1′ Row + 1′ Air Bike
20 PVC Pass Through
10 Alternate Samson Stretch
10 kB Goblet Cossack Squats
20 Slow Prisoner Good Morning
then:
3 Rounds Not For Time
5 Single Kb Suite Case Deadlift x side
10 Alternate Kb Goblet Lunges
15 SIt Ups
20 Double Unders

SKILLS & SPECIFIC WARM UP
Thrusters – Kipping

CONDITIONING
“FRAN WHO?”

For Time:
45 Thrusters, #43/30
45 Pull-ups

WG WOD – MONDAY 25.02.19 – “REBELLION”

MOBILITY & WARM UP

10′ Banded stretch arounds trouble area, steadily ramping intensity on the rower through the rounds:
24/21 Calorie Row + 24 AbMat Sit-Ups
20/15 Calorie Row + 5 Scap Retractions, 3-5 Strict Pull-Ups, :20s Deadhang Hold
16/12 Calorie Row + :30s Spiderman and Reach
12/9 Calorie Row + :30s Walkouts
8/6 Calorie Row + :30s Wall Squats

Barbell Warmup (empty barbell)
5 Good Mornings
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts

SKILLS & SPECIFIC WARM UP

Snatch – Snatch Warmup
2 Sets, building slightly between with light loads (~30-45% of 1RM):
3 Snatch Grip Deadlifts
3 Hang Muscle Snatches
3 Push Jerk
3 Hang Power Snatches
(short break)
3 Power Snatches

At low intensity, walking pace throughout, 3 rounds building in load (while reducing repetitions) on the power snatch:
5-3-1 Power Snatches + 3 Chest To Bar“

CONDITIONING

“REBELLION”
In a 12 Minutes Time caps
5 Snatches (Touch & Go) #50/30
6 Chest To Bar

GW WOD – THURSDAY 21.02.19 – “Give It a Go”

MOBILITY & WARM UP
EMOM x 12 (3 Rounds)
1 – 45″ Jump Rope
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses

SKILLS & SPECIFIC WARM UP
Clean
Clean Warm Up (empty barbell)
5 Deadlift + 5 Deadlift High Pull
5 Hang Muscle Clean + 5 Hang Power Clean
3 Hang Squat Clean + 3 Squat Clean 2 Rounds: 2 Floor Press + 4 Toes To Bar + 3 Squat Clean + 5 Box Jumps

CONDITIONING In a 12 minutes Time Caps, 5 Rounds For Time 3 Floor Press 80-% BW 10 Toes To Bar 5 Squat Clean 80-% BW 10 Box Jump #60/50

WG WOD -THANKS GOD IT’S FRIDAY 08.02.19 – “FRAN”

SKILLS & SPECIFIC WARM UP
Front Squat – Push Press
Round 1:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 2 – Same repetition scheme as round 1, but now with working load:
5 Thrusters
3-5 Pull-Ups
3 Thrusters
1-3 Pull-Ups

Round 3 – Speed and bringing workout intensity:
3 Thrusters + 3 Pull-Ups
3 Thrusters + 3 Pull-Up

CONDITIONING

“FRAN”
21-15-9:
Thrusters
Pull-Ups
Rx – 43/30

GW WOD – TUESDAY 13.03.18 – “FRAN”

WARM UP
5′ Practice Double Unders; Then:
2 Rounds of:
10 Plate Ground to Overhead
40 mt Bear Crawl
10 Hollow Body Rocks
10 Superman Hold

MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up – Kipping Pull Ups

CONDITIONING BENCHMARK WOD
”FRAN”
For Time
21-15-9
Thrusters #43/29
Pull Ups
Time Cap 10′
COMPARE WITH 22– 09 – 2017

5’ Rest

ACCESSORY WORK*
Dumbbell Shoulder Press 4×12-15
Heavy Dumbbell Shrugs 4×10
——-
Superset 1:
Barbell curl 3×15-20
Seated Dumbbell Side Laterals 3×10-12
——-
Superset 2:
Dumbbell Skullcrasher 3×15-20
Dumbbell rear delt flyes 3×15-20
——-
Tri-set 1:
EZ Bar Preacher Curls 3×12
Ring Dips 3×12
Barbell Upright Rows 3×12

*Only for those who have over six months of experience