Friyahhhh 05062022
Warmup
Strength Emom 8
1 Power clean + 1 power jerk 80-85%
HWPO WOD
Emom 24
12/10 cal row
1 RD DT 155/105
12/10 cal bike
Rest
DT
12 deadlifts
9 hang cleans
6 shoulder to oh
Warmup
Strength Emom 8
1 Power clean + 1 power jerk 80-85%
HWPO WOD
Emom 24
12/10 cal row
1 RD DT 155/105
12/10 cal bike
Rest
DT
12 deadlifts
9 hang cleans
6 shoulder to oh
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
Warmup Whiteboard Tabata - Weighted glute bridges Bar deadbugs (55-135 )lbs for weighted Tabata You pick your weight. STRENGTH On a 10:00 clock: 3 hang power cleans– Build to a heavy set.– Rest ~2:00