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Friyahhh 11032023

Warmup


Strength

RX

6 rounds for time:

9 deadlifts (155/225 lb)

100-m double-KB farmers carry

– Athlete chooses the farmers carry load.


Level 2

6 rounds for time:

9 deadlifts (105/155 lb)

100-m double-KB farmers carry

– Athlete chooses the farmers carry load.



Level 3

6 rounds for time:

9 deadlifts (55/75 lb)

50-m double-KB farmers carry

– Athlete chooses the farmers carry


INTENDED STIMULUS

  • 12:00 or less.

  • Moderate to light deadlift load with reps completed in 3 sets or less.

  • Farmers carry should be challenging but at a load that allows athletes to complete each effort unbroken in 1:00 or less.


WOD

RX

For time: 21-15-9:

Hang power cleans (95/135 lb)

15-12-9:

Strict handstand push-ups



Level2

For time:

21-15-9:

Hang power cleans (75/115 lb)

12-9-6:

Strict handstand push-ups



Level 3

For time: 21-15-9:

Hang power cleans (45/65 lb)

15-12-9:

Pike handstand push-ups



ABOUT THE WORKOUT

INTENDED STIMULUS

  • 8:00-12:00 depending on handstand push-up proficiency.

  • Some advanced athletes may go sub 6:00.

  • Hang power cleans should be in 1-2 sets every round.

  • Sets of 3+ on the strict handstand push-ups.

  • No kipping today!

 
 
 

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