"Fran"

WOD "Fran" Time=> 8:50 RX (Was sick. Didn't workout for almost 2weeks) Hollow Rock 20-20-20-20 reps

WOD

WOD For Time 100 OHS 40kg Time=> 12:15

Strength Training

Shoulder Press
3-3-3-3-3 50kg

Deficit DL
2-2-2-2-2 100kg

Abs Roller
15-15-15-15

Strength Training

Bench Press
x5 x5
60kg x3
65kg x2
70kg x1

Front Squats
x3 x5 60kg

Cable Triceps Ext
x10 x5 25kg

Barbell Row
x10 x5 70kg

Reverse hyper (improvise)
x15 x3

Gymnastics + WOD

Strict Rings Push Up (with turn out at the top) x5 x5 Strict Ring Dips (with turn out at the top) x5 x5 Strict Rings Pull Up (with turn out at the start) x3 x5 Then, WOD 4mins amrap Burpees Box Jump 24" Total=> 40

Shoulder Press + WOD

Shoulder Press 3-3-3-3-3 50/50/50/52.5 kg Then, WOD 4 rounds for time 300m Row 15 WallBall 12kg Time=> 14:13

Strength Training

Back squats x3 x5 80kg x2 90kg x2 Halting Snatch DL x5 x5 70kg One arm DB row x5 x5 45kg Cables Reverse Triceps Ext x10 x5 20kg Reverse Hyper (improvise) x15 x5