Competition Corner

WOD 3 - "Frandy" Upper

"Frandy"
For Time: ( NO TIME CAP)
21 Sh. Press/ Thruster
21 pull ups
25 Power Snatch
15 Sh.Press/ Thruster
15 Pull ups
25 Power Snatch
9 Sh. Press/ Thruster
9 Pull ups
25 Power Snatch
.
STANDING UPPER
MEN
Thruster 65 lbs.
Pull Up
Power Snatch 65 lbs.
WOMEN
Thruster 45 lbs.
Pull Up
Power Snatch 45 lbs.
.
STANDING LOWER
WOMEN
Push Press 55 lbs.
Pull Up
Power Snatch 55 lbs..
EQUIPMENT
NOTE:
This WOD may be done with a DUMBBELL but the weight will stay the same for this workout only.
• Pull-up bar
• Barbell/Dumbbell
• Collars
• Standard bumper plates (18 inches in diameter) to load to the appropriate weight for your division
*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 15 kg (35 lb.), 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 43 kg
For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people or other obstructions.
Any athlete who in any way alters the equipment or movements described in this document or shown in the workout standards video may be disqualified from the competition.