Search

Friyahhhh!! 11122021

WARMUP

[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]

5-9 Unbroken: 3-3-2-2-2

10-14 Unbroken: 5-4-3-3-2

15-19 Unbroken: 9-9-8-7-6

20-24 Unbroken: 12-12-10-8-6

25+ Unbroken: 18-16-14-10-6

STRENGTH

3 Sets:

5 Snatch High Pulls

All Sets Performed @ Light Weights

5 Sets:

2 Power Snatches

All Sets Performed @ 78-83% of 1RM Snatch

WOD

15-20 min CAP

15-12-9-6:

Double Dumbbell Devil's Presses 50 / 35 lb's

Calorie Row

Directly Into...

6-9-12-15:

Dumbbell-Facing Burpees

Calorie Row

Level 2

Single arm devil press


199 views0 comments

Recent Posts

See All

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs

STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%

HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu