functional fitness

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Saturday WOD ‘FRAN’

Bench mark
Metcon
Fran (2 waves)
21-15-9
Thruster 42.5/30
Pull up

Strength
10min Find a
Overhead squat

Accessory/Strength
Kettlebell Roman Deadlift
3 x 5

Metcon
3 Rounds for time
15 push press 45/30
20 Kettlebells swing 32/24

Core Finisher
1min each side
Side plank dumbbell OH raised
+
1min plank

Olympic Lifting
Hang clean
1-1-1-1-1-1

Strength
Back squat
3×3 70%, 80%, 90%+

Metcon
3 Rounds For Time
50 Double under
15 Thruster 45/30

Finisher
Tabata hollow rocks
20sec work 20 sec rest

Olympic Lifting
Snatch grip deadlift + Snatch pull + High Pull
1-1-1-1-1

Fight Gone Bad Style
3 rounds 1min per station
Toe to bar
Rope climb
Row Cal
Assault bike Cal
box jump
HSPU
rest 1min

Olympic Lifting
3 position clean 1-1-1-1-1

Strength
Bench press
3×3 70%, 80%, 90%+

Strict Press
3×3 70%, 80%, 90%+

EMOTM 14min
10 Wall ball 10/6
6 KB swing 32/24

Olympic Lifting
3 position Snatch
1-1-1-1-1