top of page
Search

Friyahhhh 09242021

Warmup

Core -

Tabata plank up downs

Jerk balance

3 sets x5 reps

Hang Clean + split jerk (above knee )

;02 sec in catch

2+2 70

2+2 75

2+2 75

1+1 80

1+1 85


Wod

17.5

10 rds for time

9 thrusters 95/65

35 double unders

Level 2

10 rds

9 thrusters 65/45

35 singles

168 views0 comments

Recent Posts

See All

Warmup Core - Tabata Strength 5x 2 reps @70 % cnj 1 clean + 1 push jerk + 1 split jerk( 1 rep) WOD RX EMOM 12: Even minutes: 20 KB swings (35/53 lb) Odd minutes: max distance handstand walk (25 ft) se

WARMUP STRENGTH 5 sets: 3 back squats – Build to a heavy set of 3 and maintain for all 5 sets. WOD RX 3 rounds for time of: 20 wall-ball shots (14/20 lb) 20 deadlifts (75/115 lb) 20 box jumps (20/24 l

Strength / skills EMOM 18 EVEN - 2 hang power snatches ODD- 2 rope climbs – Increase the loading across as many sets as possible. – Focus on keeping the barbell close to the body throughout the moveme

bottom of page