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 CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m

STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k

WARMUP strength strict press every 1:30 1x10@65 1x8 @70 1x6@ 74 power snatch every 2:00 1x4 @55 1x3@60 1x2@ 67 1x1@ 70% WOD 4 Rounds For Time: 20/15 Cal Fan Bike 15 Handstand Push Up/ db push press 10