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Components

DB Fran

Metcon

Settings

Workout

Julian 81

WOD - FBCF

DB Fran (Time)

Rx+
21-15-9
DB Thrusters (50/35 lb.)
Chest-to-bar Pull-ups

Rx
21-15-9
DB Thrusters (35/25 lb.)
Chest-to-bar Pull-ups

Fitness
21-15-9
Single-arm DB Thrusters
Inverted Rows

WOD - Home Gym

Metcon (AMRAP - Reps)

3 Rounds 1:00 Minute at Each Station:

Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest

WOD- Bodyweight Home

Metcon (AMRAP - Reps)

3 Rounds 1:00 Minute at Each Station:

Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest

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