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  • trainforlife serres

    04.08.21

    PART A skill P.snatch PART Bwod “Fran meet Isabel”buy in: 15 snatch 60/40then21-15-9thrusters 40/30pull upscash out: 15 snatch 60/40 Accessory…

  • 16.07.21

    PART ASkill – StrengthRing MU – Skin the cat PART Btabata x 2 -kb swings-Planche push ups/hspu2′ rest b2n tabata…

  • 03.06.21

    PART Α – Strength 3 sets of:8 Back squat8-8 B-stance RDL PART B – WOD2 sets of:12 hang p. clean250…

  • 13.10.20

    PART A3 sets of8 one arm db row – each arm8 one arm db bench press – each arm PART…

  • 12.10.20

    PART A3 set of core strenght6-6 one leg hip thrusters6/8 one leg v-up each legs + max sit -ups PART…

  • 21.09.20

    PART ACore6-8 reverse knee to chest6-8 one-leg v-up + M.E. sit-ups Fr.squat – ankle mobility Emom 8 3-5 fr. squat…

  • 19.09.20

    OPTION A – Friendly Fran 3 rounds:21 thrusters21 chest-to-bar pull-ups W 85 lb.  M 115 lb.   REST 5 MIN THEN…

  • 11.9.20

    PART ACore strength3 rounds of30” hollow hold20 v-ups10 GHD hip extensions PART Bemom 121. 8/10 2- DB strict press2. 3-5…

  • 08.09.20

    PART A EMOM 12-12/16 Fr. rack lunges– 8/10 weighted push ups (stop 2” at the bottom)-10/12 chest supported row PART…

  • 31.8.20

    PART A3 rounds of:6-6 Hip bridges banded (feet elevated)30-45” plank hold (weighted) PART BEvery 2 min for 10 mins4-5 ohs6-8…