ONLY FRANS & GREATEST HIIT

05.01.2022


A) CROSS


WARM-UP Dynamic Warm-Up & WOD Prep


STRENGTH

Strict Press

1x5 @40%

1x5 @50%

1x5 @60%


WOD

"ONLY FRANS"

For Time:

15 - 12 - 9

Thrusters

Pull-Ups


Rest 2'


12 - 9 - 6

Thrusters

Chest-To-Bar Pull-Ups


Rest 2'


9 - 6 - 3

Thrusters

Bar Muscle-Ups


B) BODY CROSS


"GREATEST HIIT"

8' EMOM x 3 Rounds:


1 - Burpees ('45)

2 - PVC Overhead Squats ('45)

3 - MB Wall Sit-Ups ('45)

4 - DB Deadlifts ('45)

5 - Leg Raises ('45)

6 - Row ('45)

7 - Jumping Squats ('45)

8 - Shoulder Taps ('45)


"Knowledge is knowing that a tomato is a fruit. Wisdom is knowing not to put it in a fruit salad."


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