top of page
Search

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!

130 views0 comments

Recent Posts

See All

Warmup TABATA CORE - Scissors Plank jacks STRENGTH Emom 8 1 split jerk @70 %  + Lighter will do 2 split or 2 push jerks WOD RX For time: 100 double-unders 75 hang power cleans (55/75 lb) 50 GHD sit-up

Warmup Strength For load: 3-3-3-3-3-3-3: Overhead squat Level 3 For load: 5-5-5-5-5-5-5: Overhead squat– Scale to an empty barbell or PVC pipe as needed. ABOUT THE WORKOUT INTENDED STIMULUS All sets o

Stretch day ! 20 min Strength Bench press 2-2-2-2-2-2 Active Recovery! Every 2:00 / 24:00min mins 0-2 200/250 m row Min 2-4 12 shuttle runs Mins 4-6 14/12 cal bike Mins 6-8 80 Russian twists

bottom of page