top of page
Search

Friyahhhhh 01072022

Warmup

Squat snatch

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

DEADLIFT


[Percentages Based Off 1RM Deadlift]

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Wod 15 min cap

2-4-6-8-10:

Wall Walks

Deadlifts 275 / 185 lb

Double Unders (10x)


149 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