Big Bad Fran

FOR TIME:
3 Rounds:
15 Thrusters (65/95)
15 C2B

2 Rounds:
15 Thrusters (75/110)
15 BMU

1 Round:
15 Thrusters (85/125)
15 RMU

15 min to work on the complex with DUMBBELLS:
3 Power Clean
3 Hang Power Clean

12 min AMRAP:
50 Double Under
12 Double DB Power Cleans (35/50)

30 min AMRAP:
50 WB (14/20, 9/10’)
50 BBJO (20/24)
400m Run

5 Sets:
10 Back Squat
10 Double KB DL
1:30 Rest

5 min: Max Rep SPU

12 min EMOM: 1 Squat Snatch

10 min AMRAP:
10 Power Snatch (95/135)
10 T2B

On 25 min Clock:
Complete:
300’ Single DB OH Walking Lunge (35/50)

IRT: AMRAP:
60 WB (14/20, 9/10)
30 C2B
100 DU

5-5-5-5-5 Strict Press

4 RFT:
30 KBS (35/54)
15 T2B
75‘ HSW

AT HOME WOD AND VIDEO - GYM CLOSED

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15 min build up set of: 1 Squat Clean + 2 Jerks

14 min AMRAP:
15 DL (155/225)
15 HR Push Ups
3 Rope Climbs

For Total Reps:
On a running clock:
0-4 min Max Rep OHS (Rx: 75/105, Comp: 105/155)
4-8 min Max Rep RMU
8-12 min Max Rep Thrusters (Rx: 75/105, Comp: 105/155)
12-16 min Max Rep WW

Post WOD: For Quality 8 min
:30 HS hold
:30 Rig Hang
:30 Superman hold
:30 Hollow hold

With a Partner:
25 min AMRAP:
25 Thrusters (65/95)
25 T2B
25 Power Snatch (65/95)
25 Lateral Bar Over Burpee
&
Max Cal Row

1 person always working on the AMRAP
1 person always Rowing, switch as needed

20 min to build up in load: 2 regrip Power Clean

12 min AMRAP:
7 Power Clean (Rx: 75/115, Comp: 105/155)
7 SHSPU
14 Box Jump Overs (20/24)

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20 min E2MOM: 1x through Complex:
6 DL
4 Front Squats
2 Jerks

WOD:
10 min AMRAP
5 FS 105/155 (Comp: 125/185)
5 Burpee C2B (Comp: 5 Burpee RMU)