top of page
Search

Friyahhhh 11252022

warmup

Front squats

8-8-6-6

60-65-70-75%


WOD

Amrap 4 minutes:

Bike 15/10 calories

20 Toes to Rings

rest 2 min


Amrap 4

Row 15/10 caloriesHandstand Walk 50 feet/ 5 wall walks

rest 2 min


Amrap 4

15 shuttle runs

20 ghd /medball sit-ups against wall


116 views0 comments

Recent Posts

See All

Thursday 05232024

Stretch Day !! WOD RX 5 rounds for time: 8 handstand push-ups 8 alternating front rack lunges (75/115 lb) 8 push presses (75/115 lb) 400-m run SCORE: TOTAL TIME Level 2 5 rounds for time: 8 pike push-

Wednesday 05222024

Core - Tabata Hollow hold Scissors SKILL WORK Pre-workout: On a 8:00 clock: Build to a heavy 1-rep power snatch + overhead squat WOD RX 10 rounds for time: 4 deadlifts (105/155 lb) 3 hang power snatch

Tuesday 05212024

Warmup STRENGTH For load: Emom 10 2 split jerk: Build up to 70- 80 % WOD RX 4 sets for time: 600/750-m row Rest 3:00 between rounds. Score is slowest row. SCORE: TOTAL TIME Level 2 4sets for time: 500

Comments


bottom of page