Deadline : 30 March 2017

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Rx

WOD 2 : Super Fran – powered by Fitness Active Pro

Equipment required

1 Box 50 cm (Women et Mixed) – 1 Box 60cm (Men) – 1 Barbell (Men – Women) – 2 Barbells (Mixed) – 1 or 2 Pullup Bars

For Time – 18 minutes Time Cap

Goal:  Complete as fast as possible sharing the exercices as you want.


Buy in : 40 Burpees Box Jump Over
42 Thrusters (Men = 50Kg – Women = 35Kg)
42 Chest to Bar
30 Thrusters
30 Chest to Bar
18 Thrusters
18 Chest to Bar
Finish with a High Five


General rules

It is a race. Go as fast as possible respecting the movements standards and the rules. Each exercice can be share as you want. Only one athlete work at the same time.

Burpees Box jump over :

Standing, fully lay with your thighs and chest on the floor, standup and jump both feet at the same time on the Box. Each rep is counted when the athlete lands on the opposite side. Your partner has to wait for you to touch the floor before to lay. Only the feet can touch the Box, if not the rep will not be counted.

Thruster :

Standing in front of the Barbell witch is on the ground, lift the bar on your shoulders and squat. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. No racks allowed. If the bar is on the floor you can do a Cluster.

Chest to bar:

You must begin with a hand below the bar with arms fully extended and the feet off the ground. At the top, the chest must clearly come into contact with the bar. The feet should not touch the floor during the movement. The rep is valid. Pronation, supination or mixed hands are allowed.

No Reps:

10 secondes penalty by No Rep.

Intermediate

WOD 2 : Super Fran – powered by Fitness Active Pro

Equipment required

1 Barbell (Men – Women) – 2 Barbells (Mixed) – 1 or 2 Pullup Bars

For Time – 18 minutes Time Cap

Goal: Complete as fast as possible sharing the exercices as you want.


Buy in : 40 Burpees over the bar
42 Thrusters (Men = 40Kg – Women = 27Kg)
42 Pullups
30 Thrusters
30 Pullups
18 Thrusters
18 Pullups
Finish with a High Five


General rules

It is a race. Go as fast as possible respecting the movements standards and the rules. Each exercice can be share as you want. Only one athlete work at the same time.

Burpees over the bar :

Standing, fully lay with your thighs and chest on the floor, standup and jump over the bar, both feet at the same time. Land also with both feet at the same time. Each rep is counted when the athlete lands on the opposite side. Your partner has to wait for you to touch the floor before to lay.

Thruster :

Standing in front of the Barbell witch is on the ground, lift the bar on your shoulders and squat. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body. No racks allowed. If the bar is on the floor you can do a Cluster.

Pullup:

You must begin with a hand below the bar with arms fully extended and the feet off the ground. At the top the chin must break the horizontal plane of the bar. The feet should not touch the floor during the movement. The rep is valid. Pronation, supination or mixed hands are allowed.

No Reps:

10 secondes penalty by No Rep.

Scaled

WOD 2 : Super Fran – powered by Fitness Active Pro

Equipment required

1 Barbell (Men – Women) – 2 Barbells (Mixed) – 1 or 2 Pullup Bars

For Time – 18 minutes Time Cap

Goal: Complete as fast as possible sharing the exercices as you want.


Buy in : 40 Burpees
42 Front Squat (Men = 40Kg – Women = 27Kg)
42 Feet to Head
30 Front Squat
30 Feet to Head
18 Front Squat
18 Feet to Head
Finish with a High Five


General rules

It is a race. Go as fast as possible respecting the movements standards and the rules. Each exercice can be share as you want. Only one athlete work at the same time.

Burpees:

Standing, fully lay with your thighs and chest on the floor, standup and jump both feet at the same time passing your hands over the head. Land also with both feet at the same time. The rep is valid. Your partner has to wait for you to touch the floor before to lay.

Front Squat:

Front Squat : Standing in front of the Barbell witch is on the ground, lift the bar on your shoulders and squat. The hip crease must clearly pass below the top of the knees in the bottom position. The barbell must come to a full lockout hips and knees and. No racks allowed. If the bar is on the floor you can do a clean or power clean. You cannot give the bar to your partner.

Feet to Head:


You must begin with a hand below the bar with arms fully extended and the feet off the ground, raise your feet to the face height. The rep is valid. At the start of each rep the arms must be fully extended and the feet must be brought back behind the bar and behind the body.

No Reps:

10 secondes penalty by No Rep.


Les auteurs et éditeurs signalent que ce réglement s’adresse à des personnes saines de corps et d’esprit, et se dégagent de toute responsabilité en cas de problème. De plus, ils ne sauraient être tenus pour responsable en cas de problèmes liés à une mauvaise utilisation de ce réglement.

Avant toute pratique d’une activité physique, il est conseillé de consulter un médecin. Pendant toute pratique d’une activité physique, il est conseillé d’être encadré par un éducateur sportif.