french throwdown 2014 wod 1docs.frenchthrowdown.com/files/wod1ftd2k14inst.pdf · 2014-04-05 ·...

3
Workout FTD14.1 « Fran » En un minimum de temps, effectuez : !"##$% '$##$% !" $%&'()*&( + ,-./(01234 !" $&56)789( "- $%&'()*&( + ,-./(01234 "- $&56)789( , $%&'()*&( + ,-./(012:4 , $&56)789( !" $%&'()*&( + ;-./( 02<34 !" $&56)789( "- $%&'()*&( + ;-./(02<34 "- $&56)789( , $%&'()*&( + ;-./(02<34 , $&56)789( !"##$% ()%*$+ ,-./ )0%1 '$##$% ()%*$+ ,-./ )0%1 !" $%&'()*&( + ,-./(01234 !" $&56)789( "- $%&'()*&( + ,-./(01234 "- $&56)789( , $%&'()*&( + ,-./(012:4 , $&56)789( !" $%&'()*&( + ;-./( 02<34 !" $&56)789( "- $%&'()*&( + ;-./(02<34 "- $&56)789( , $%&'()*&( + ;-./(02<34 , $&56)789( 2"*$% 3 4$ *$#5% $%* 67#7*8 9 :;< =>)?@$ +858*7*7"0 0"0 $AA$B*@8$ )@ C$69 C@ *$#5% 67#7*$D B"++$%5"0C 9 @0$ %$B"0C$ $0 56@%< E$%B+75*7A C$ 6;$0*+)F0$#$0* 3 =>*9)&5?9*@*9) 68@@*96* 5A*6 .5 /5&&* B'7 *() 6%5&4C* 5' D87E( 79E7B'CF =>5)%.G)* (* )7*9) E*&&7G&* (5 /5&&*H B'7 *() D.56C* 5' (8.H *) 68@@*96* I .5 )8'6%*& .8&(B'* .* J'4* .596* .* 6%&898@G)&*F « Fran » For time, execute the following sequence : ($0 G"#$0 !" $%&'()*&( + ,-./(01234 !" K'.. 'D( "- $%&'()*&( + ,-./(01234 "- K'.. 'D( , $%&'()*&( + ,-./(012:4 , K'.. 'D( !" $%&'()*&( + ;-./( 02<34 !" K'.. 'D( "- $%&'()*&( + ;-./(02<34 "- K'.. 'D( , $%&'()*&( + ;-./(02<34 , K'.. 'D( ()%*$+ ($0 ,-./ H$)+%1 ()%*$+ G"#$0 ,-./ H$)+%1 !" $%&'()*&( + ,-./(01234 !" K'.. 'D( "- $%&'()*&( + ,-./(01234 "- K'.. 'D( , $%&'()*&( + ,-./(012:4 , K'.. 'D( !" $%&'()*&( + ;-./( 02<34 !" K'.. 'D( "- $%&'()*&( + ;-./(02<34 "- K'.. 'D( , $%&'()*&( + ;-./(02<34 , K'.. 'D(

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Page 1: FRENCH THROWDOWN 2014 WOD 1docs.frenchthrowdown.com/files/Wod1FTD2K14Inst.pdf · 2014-04-05 · Workout FTD14.1 « Fran » En un minimum de temps, effectuez : !"##$%&& '$##$%&!"#$%&'()*&(#+#,-./(01234##!"#$&56)789(#

Workout FTD14.1 « Fran » En un minimum de temps, effectuez :

!"##$%&& '$##$%&!"#$%&'()*&(#+#,-./(01234##

!"#$&56)789(#

"-#$%&'()*&(##+#,-./(01234#

"-#$&56)789(##

,#$%&'()*&(##+#,-./(012:4#

,#$&56)789(#

!"#$%&'()*&(##+#;-./(#02<34#

!"#$&56)789(#

"-#$%&'()*&(#+#;-./(02<34#

"-#$&56)789(##

,#$%&'()*&(#+#;-./(02<34#

,#$&56)789(#

!"##$%&()%*$+&,-./&)0%1& '$##$%&()%*$+&,-./&)0%1&!"#$%&'()*&(#+#,-./(01234##

!"#$&56)789(#

"-#$%&'()*&(##+#,-./(01234#

"-#$&56)789(##

,#$%&'()*&(##+#,-./(012:4#

,#$&56)789(#

!"#$%&'()*&(##+#;-./(#02<34#

!"#$&56)789(#

"-#$%&'()*&(#+#;-./(02<34#

"-#$&56)789(##

,#$%&'()*&(#+#;-./(02<34#

,#$&56)789(#

2"*$%&3&4$&*$#5%&$%*&67#7*8&9&:;<&=>)?@$&+858*7*7"0&0"0&$AA$B*@8$&)@&C$69&C@&*$#5%&67#7*$D&B"++$%5"0C&9&@0$&%$B"0C$&$0&56@%<&&E$%B+75*7A&C$&6;$0*+)F0$#$0*&3&&=>*9)&5?9*@*9)#68@@*96*#5A*6#.5#/5&&*#B'7#*()#6%5&4C*#5'#D87E(#79E7B'CF#=>5)%.G)*#(*#)7*9)#E*&&7G&*#(5#

/5&&*H#B'7#*()#D.56C*#5'#(8.H#*)#68@@*96*#I#.5#)8'6%*&#.8&(B'*#.*#J'4*#.596*#.*#6%&898@G)&*F##

« Fran » For time, execute the following sequence :

#

($0& G"#$0&!"#$%&'()*&(#+#,-./(01234##

!"#K'..#'D(#

"-#$%&'()*&(##+#,-./(01234#

"-#K'..#'D(#

,#$%&'()*&(##+#,-./(012:4#

,#K'..#'D(#

!"#$%&'()*&(##+#;-./(#02<34#

!"#K'..#'D(#

"-#$%&'()*&(#+#;-./(02<34#

"-#K'..#'D(#

,#$%&'()*&(#+#;-./(02<34#

,#K'..#'D(#

()%*$+&($0&,-./&H$)+%1& ()%*$+&G"#$0&,-./&H$)+%1&!"#$%&'()*&(#+#,-./(01234##

!"#K'..#'D(#

"-#$%&'()*&(##+#,-./(01234#

"-#K'..#'D(#

,#$%&'()*&(##+#,-./(012:4#

,#K'..#'D(#

!"#$%&'()*&(##+#;-./(#02<34#

!"#K'..#'D(#

"-#$%&'()*&(#+#;-./(02<34#

"-#K'..#'D(#

,#$%&'()*&(#+#;-./(02<34#

,#K'..#'D(#

&&

Page 2: FRENCH THROWDOWN 2014 WOD 1docs.frenchthrowdown.com/files/Wod1FTD2K14Inst.pdf · 2014-04-05 · Workout FTD14.1 « Fran » En un minimum de temps, effectuez : !"##$%&& '$##$%&!"#$%&'()*&(#+#,-./(01234##!"#$&56)789(#

2"*$%&3&I7#$&B)5&7%&:;<&JA&H"@&A)76&*"&A707%>&*>$&K"+L"@*&70&:;D&$)B>&+$#)7070M&+$5$*7*7"0&K766&N$&B"@0*$C&)%&)0&)CC7*7"0)6&%$B"0C&&

E$%B+75*7"0&"A&*>$&K"+L"@*&3&&$%*#L8&38')#()5&)(#L7)%#)%*#D.5)*(#89#)%*#/5&#59E#)%*#/5&#89#)%*#4&8'9EF##$%*#5)%.*)*#@'()#98)#)8'6%#)%*#

/5&#'9)7.#)%*#)7@*&#()5&)(##

4$%&%*)0C)+C%&C$&#"@O$#$0*&I>+@%*$+&P"@+&O)67C$+&6)&+858*7*7"0&3&4;)*>6Q*$D&C"7*&$AA$B*@$+&@0$&A6$R7"0&B"#56Q*$D&B;$%*&9&C7+$&?@$&6$&B+$@R&C$%&>)0B>$%&5)%%$&%"@%&6)&67M0$&C$%&M$0"@R<&J6&C"7*&$0%@7*$&%$&+$C+$%%$+&$*&5"@%%$+&6)&N)++$&)@&C$%%@%&C$&6)&*S*$<&2"@%&C$O"0%&O"7+&6;$R*$0%7"0&B"#56Q*$&C$%&>)0B>$%D&C$%&M$0"@RD&C$%&B"@C$%<&4)&N)++$&C"7*&%$&56)B$+&)@&C$%%@%&C$%&*)6"0%<&&P"@+&B"##$0B$+&6$&#"@O$#$0*D&O"@%&5"@O$T&A)7+$&@0&%?@)*&B6$)0<&&

&&

I+)B*7"0U5@66&@5&M8'(#D8'A*N#')7.7(*&#.*(#)&56)789(#()&76)*(H#*9#37DD794H#

*9#/'))*&O.P#*)#9>7@D8&)*#B'*..*#D&7(*F#Q'&#6%5B'*#

&CDC)7)789H#.*(#/&5(#E87A*9)#R)&*#)*9E'(#I#.5#O79#E*#.5#

D%5(*#*S6*9)&7B'*#

P"@+&O)67C$+&6)&+858*7*7"0&3&4;)*>6Q*$&C"7*&B"##$0B$+&N+)%&*$0C@%&%)0%&*"@B>$+&6$&%"6D&)#$0$+&6$&#$0*"0&)@&C$%%@%&C$&6)&N)++$<&&

&#

##

# #

&&&&

Page 3: FRENCH THROWDOWN 2014 WOD 1docs.frenchthrowdown.com/files/Wod1FTD2K14Inst.pdf · 2014-04-05 · Workout FTD14.1 « Fran » En un minimum de temps, effectuez : !"##$%&& '$##$%&!"#$%&'()*&(#+#,-./(01234##!"#$&56)789(#

("O$#$0*&%*)0C)+C%& V"**"#&"A&*>+@%*$+3&$%7(#7(#5#()59E5&E#/5&/*..#)%&'()*&#79#L%76%#)%*#

/5&/*..#@8A*(#O&8@#)%*#/8))8@#8O#5#O&89)#(B'5)#)8#

O'..#.8638')#8A*&%*5EF#$%*#/5&#()5&)(#89#)%*#

4&8'9EF#T8#&563(#5..8L*EF#$%*#%7D#6&*5(*#@'()#

D5((#/*.8L#)%*#39**(F#U#O'..#(B'5)#6.*59#79)8#)%*#

)%&'()*&#7(#5..8L*E#7O#)%*#/5&#7(#89#)%*#4&8'9EF#

#

I"5&"A&*>+@%*$+3&$%*#/5&/*..#@'()#68@*#)8#5#O'..#.8638')#8A*&%*5E#

L7)%#)%*#%7D(H#39**(#59E#5&@(#O'..P#*S)*9E*EH#59E#

)%*#/5&#E7&*6).P#8A*&#)%*#/8EPF#

&&

P@66&@5&V8'#@5P#E8#5#()&76)H#37DD794#8&#/'))*&O.P#D'..#'DF#V8'#

@5P#'(*#59P#4&7D#P8'#L59)F#

You arms must be fully extended#79#)%*#/8))8@#

D8(7)789F#

$%*#6%79#@'()#D5((#)%*#/5&#

W56%#&*D*)7)789#@'()#()5&)#L7)%#O**)>(#8OO#)%*#4&8'9E#

&

&#

##

# #

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