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Friyahhh 09292023

Strength / skills

EMOM 18

EVEN - 2 hang power snatches

ODD- 2 rope climbs

– Increase the loading across as many sets as possible.

– Focus on keeping the barbell close to the body throughout the movement, hitting full hip extension in each lift, and pulling yourself into the receiving position.

– Go lighter if needed to maintain sound mechanics and work technique.


WOD

RX

For time:

40 box jump-overs (20/24 in)

20 handstand push-ups

30 box jump-overs

15 handstand push-ups

20 box jump-overs

10 handstand push-ups

10 box jump-overs

5 handstand push-ups

Step down from the box.

SCORE: 

TOTAL TIME


LEVEL2

For time:

40 box jump-overs (20/24 in)

20 pike push-ups

30 box jump-overs

15 pike push-ups

20 box jump-overs

10 pike push-ups

10 box jump-overs

5 pike push-ups

Step down from the box.

SCORE: 

TOTAL TIME


Level3

For time:

20 box step-overs (20/24 in)

20 hand-elevated push-ups

15 box step-overs

15 hand-elevated push-ups

10 box step-overs

10 hand-elevated push-ups

5 box step-overs

5 hand-elevated push-ups

Step down from the box.

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