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Friyahhhh 09152023

WARMUP

Skills / strength

RX

EMOM 16:

Min. 1 | 5-10 strict HSPU

Min. 2 | 10-15 toes to bar

Min. 3 | 1 squat clean

(Build in weight )

Min. 4 | 5-10 Strict pull-ups

Level 2

EMOM 16:

Min. 1 |20-30 sec  Max handstand hold

Min. 2 | 10 toes to bar / vups

Min. 3 | 1 squat clean (build )

Min. 4 | 6-10 Band-assisted strict pull-ups

Level 3

EMOM 16:

Min. 1 | Max plank hold

Min. 2 | 10 vups

Min. 3 | 1 squat or power clean (build )

Min. 4 | 12 Db rows


WOD

RX

3 rounds for time:

40 Russian KB swings (35/53 lb)

20 box jump-overs (20/24 in)

SCORE: 

TOTAL TIME


Level 2

3 rounds for time:

40 Russian KB swings (26/35 lb)

20 box jump-overs (12/20 in)

SCORE: 

TOTAL TIME


Level 3

3 rounds for time:

40 Russian KB swings (18/26 lb)

20 box step-overs (12/20 in)

SCORE: 

TOTAL TIME


SKILL WORK

Post workout:

Accumulate: 200-m single-arm DB overhead carry– Switch arms as needed.



ABOUT THE WORKOUT

INTENDED STIMULUS

  • 6:00-10:00.

  • Ideally the KB swing sets are unbroken.

  • Athletes should keep moving on the box jump-overs, one rep at a time.

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