WOD 2/16/15
21-15-9 Thrusters CTB Pull ups Then… 21-15-9 Box Jumps Squat Clean
WOD 1/21/15
AMRAP 16 mins- 3x CTB Pull ups 3x TTB 5x Thruster 20x DU
WOD 1/4/15
Part 1: OTM 10 mins: 1x MU Part 2: 7 rounds- 5-10 Ring Rows rest 20 sec 20 sec Handstand Hold rest 20 sec Part 3: 14 Rounds- 3x Thruster Sled Pull
WOD 11/29/14
1000m Run or Row 21x Thrusters 800m Run or Row 15x Thrusters 400m Run or Row 9x Thrusters
WOD 10/9/14
75x Thruster First break= 1 round of “Cindy” Second break = 2 rounds of “Cindy” Third break = 3 rounds of “Cindy” Etc…
WOD 9/18/14
Back Squat 2,2,2,2,1,1,+ WOD: AMRAP 10 minutes 3x HSPU 6x Thrusters 9x TTB
WOD 8/23/14
“Fran” 21-15-9 Thrusters Pull ups
WOD 8/9/14
7x KB Thruster (left) 7x KB Thruster (right) 14x TTB 200m Run
WOD 7/31/14
30x Thrusters/20x Plate sit ups 400m Run 20x Thrusters/30x Plate sit ups 400m Run 10x Thrusters/40x Plate sit ups 400m Run
WOD 7/7/14
Jerk 5×5 WOD: AMRAP 12 MINUTES: 7x Hang Power Clean 5x Thruster Driveway Sprint
WOD 2/8/14
“Fran Fu#!ingtastic” 21 Thrusters/Pull ups 400m Run 15 Thrusters/Pull ups 400m Run 9 Thrusters/Pull ups 400m Run 9 Thrusters/Pull ups 400m Run 15 Thrusters/Pull ups 400m Run 21 Thrusters/Pull ups
WOD 12/30/13
Part 1: Snatch 2,2,2,2,2,2,2 Part 2: 30x Back Squat 30x Push Press 30x Thrusters ****Decrease load with each skill
WOD 10/29/13
400m Run 50x Sit ups 25x Pull ups 20x Thrusters 15x Plate Burpee 400m Run 15x Plate Burpee 20x Thrusters 25x Pull ups 50x Sit ups 400m Run
WOD 9/24/13
Front Squat 1,1,1,1,1,1,1 WOD: ”Franny” 21x Thruster/ 50x Double Under 21x Pullups/ 50x Double Under 15x Thruster/ 40x Double Under 15x Pull ups/ 40x Double Under 9x Thruster/ 30x Double Under 9x Pull ups/ 30x Double Under
WOD 9/16/13
Jerk 3,3,3,3,3 WOD: 5 Rounds- 10x Thruster Driveway Sprint 15x Box Jump
WOD 8/12/13
Back Squat 5×5 WOD: 20x Thruster 20x Knees to Elbows 400m run or row 20x KTE 20x Thruster
WOD 7/10/13
“Jackalope” 3 Rounds: 1000m Run 50x Thruster (45/30) 15x Pull ups
WOD 6/17/13
Push Press 5×5 WOD: 4 Rounds- 200m Run 10x Cluster (squat clean/thruster)
WOD 5/8/13
400m Run 5x Power Clean 400m Run 5x Power Clean 10x Front Squat 400m Run 5x Power Clean 10x Front Squat 15x Push Press 400m Run 5x Power Clean 10x Front Squat 15x Push Press 20x Thruster
WOD 1/28/13
15x Thruster (135/95) 200m run 20x Thruster (95/65) 400m run 30x Thruster (65/45) 800m run
