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    Wod - Strung-Out, Backwards, and Upside-Down Fran

    Uploaded by

    DarthVader975
    The document outlines four different workout of the day (WOD) routines. The first, "Strung-Out, Backwards, and Upside-Down Fran", involves running intervals with increasing numbers of pull-ups and thrusters. The second, "Run and Get Fran", reverses the order by doing runs after the pull-ups and thrusters. The third, "Dirty Thirty", consists of 30 repetitions each of various bodyweight exercises and exercises using equipment like kettlebells and medicine balls. The fourth WOD, "Becky", alternates running intervals with rounds of weightlifting and bodyweight exercises like squats, cleans, and push-ups/pull-ups.

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    © All Rights Reserved
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    Wod - Strung-Out, Backwards, and Upside-Down Fran

    Uploaded by

    DarthVader975
    55 views4 pages
    The document outlines four different workout of the day (WOD) routines. The first, "Strung-Out, Backwards, and Upside-Down Fran", involves running intervals with increasing numbers of pull-ups and thrusters. The second, "Run and Get Fran", reverses the order by doing runs after the pull-ups and thrusters. The third, "Dirty Thirty", consists of 30 repetitions each of various bodyweight exercises and exercises using equipment like kettlebells and medicine balls. The fourth WOD, "Becky", alternates running intervals with rounds of weightlifting and bodyweight exercises like squats, cleans, and push-ups/pull-ups.

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    wod

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    Wod

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    The document outlines four different workout of the day (WOD) routines. The first, "Strung-Out, Backwards, and Upside-Down Fran", involves running intervals with increasing numbers of pull-ups and thrusters. The second, "Run and Get Fran", reverses the order by doing runs after the pull-ups and thrusters. The third, "Dirty Thirty", consists of 30 repetitions each of various bodyweight exercises and exercises using equipment like kettlebells and medicine balls. The fourth WOD, "Becky", alternates running intervals with rounds of weightlifting and bodyweight exercises like squats, cleans, and push-ups/pull-ups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    55 views4 pages

    Wod - Strung-Out, Backwards, and Upside-Down Fran

    Uploaded by

    DarthVader975
    The document outlines four different workout of the day (WOD) routines. The first, "Strung-Out, Backwards, and Upside-Down Fran", involves running intervals with increasing numbers of pull-ups and thrusters. The second, "Run and Get Fran", reverses the order by doing runs after the pull-ups and thrusters. The third, "Dirty Thirty", consists of 30 repetitions each of various bodyweight exercises and exercises using equipment like kettlebells and medicine balls. The fourth WOD, "Becky", alternates running intervals with rounds of weightlifting and bodyweight exercises like squats, cleans, and push-ups/pull-ups.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 4

    1.

    WOD - STRUNG-OUT, BACKWARDS, AND


    UPSIDE-DOWN FRAN

    For Time
    1200 Meter Run
    9 Pull-Ups
    9 Thrusters (95/65 lbs)
    800 Meter Run
    15 Pull-Ups
    15 Thrusters (95/65 lbs)
    400 Meter Run
    21 Pull-Ups
    21 Thrusters (95/65 lbs)
    2. WOD - RUN AND GET FRAN

    For Time
    400m Run
    21 Thrusters (90/65 lbs)
    21 Pull-Ups
    400m Run
    15 Thrusters (90/65 lbs)
    15 Pull-Ups
    400m Run
    9 Thrusters (90/65 lbs)
    9 Pull-Ups
    3. WOD - DIRTY THIRTY
    For Time
    30 Box Jumps (24/20 in)
    30 Jumping Pull-Ups
    30 Kettlebell Swings (35/26 lb)
    30 Lunges
    30 Knees-to-Elbows
    30 Push Press (45/35 lb)
    30 Back Extensions
    30 Wall Balls (20/14 lb)
    30 Burpees
    30 Double-Unders
    4. WOD - BECKY
    For Time
    800 meter Run
    30 Squat Snatches (95/65 lb)
    400 meter Run
    30 Hang Cleans (95/65 lb)
    200 meter Run
    30 Back Squats (95/65 lb)
    400 meter Run
    30 Push-Ups
    800 meter Run
    30 Pull-Ups

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