Fran like a FRAN

Warm up

Thruster Day!

21-15-9 for time of:

Thrusters
Pull Ups

GRACE

 Warm Up

Mobilty exercises

Technique :  Power clean

 WOD GRACE:
 

30 reps of  Clean & Jerk for time 

Turttle WOD

 Warm Up

7min amrap

5 Burpees

10 SDLHP

5 rounds for time of :

3 MU

6 box jumps

9 HSPU

12 TTB

15 Sit Ups @24kg Above head

21 DU

Amrap 12min : EFC #7 ( second Attempt)

30 DU

15 Wall Balls

 Marianna :9 rounds + 30 DU + 8 Wall Balls
Georgia : 6 rounds
Vasilis: 7 rounds + 30 DU

  

WOD THOR ( by Palermo)

 Warm Up

12min Amrap
30 DU
15 Wall Balls

 Score :
Marianna:8 rounds + 20 DU + 10 Wall Balls
Georgia: 5 Rounds + 27 DU

Thor:

 3 rounds For time of :

10 Hang Cleans @40/30kg
10 OHS @40/30kg
5 TGU  @24/16kg Kb
5 Snatches @40/30kg
5 Back Squats @40/30kg
10 TGU @24kg/16kg

Score :
Marianna : 15'12''
Georgia : 26'

Little WOD

10 rounds for time of

5 Power Snatches

10 Clap Push Ups

15 Wall Balls

Run Baby Run

 Warm up

Technique Snatches


WOD

15min Amrap

5 Snatches
10 Agility Run

Elite Fitness Challenge WOD # 6

 10-1 Reps For time of:

Thrusters @ 35kg / 25kg

Burpees

Knees to elbows/ TTB