Friyahhh12232022

Warmup

CORE -

TABATA

DEADBUGS

BIRDOGS

Choice of FS or OHS based on limiter/priority.

Front Squat

Set 1 – 4 reps @ 80%.

Set 2 – 4 reps @ 90%

Set 3 – 4 reps @ 95%

Set 4 – 4 reps @ 100-105%

*% based off 5 RM

For time:

5-4-3-2-1:

Rope Climbs / floor/ strict pu

100ft Farmers Carry @ 53/35lbs KBs

15 Box Jump Overs @ 24/20"

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Tuesday 04232024

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4

Monday 04222024

WARMUP CORE - 4 min Tabata Single leg v-ups Hip taps STRENGTH EMOM 8 @ 50% back sqaut 2 front squats 2 back squats WOD RX As many rounds as possible in 10 minutes of: 10 thrusters (85/115 lb) 10 power

Friyahhh 04192024

Warmup Skills / EMOM 8 30sec hs hold 10 -15 ttb 10 HSPU 10-15 ttb 10 strict HSPU 10-15 ttb 10 ctw HSPU 10-15 ttb WOD QUARTER FINALS #4 Start with back to the bar every round ! RX Complete as many reps