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Friyahhhhh02182022

STRENGTH

Deadlifts

[All Percentages Based Off 1RM Deadlift]

1 Set of 5 @ 50%

1 Set of 3 @ 60%

1 Set of 2 @ 70%

1 Set of 1 @ 75%

1 Set of 1 @ 85%

1 Set of Max Reps @ 90%

WOD

AMRAP 20:

50 Wallballs 20 / 14 lb (10/9ft.)

50 Double Unders/ 75 singles

40 Box Jumps (24"/20")

40 Toes to Bar

30 Chest to Bar Pull-ups

30 Burpees

20 Power Cleans 145 / 100 lb

20 Push Jerks 145 / 100 lb

10 Power Snatches 145 / 100 lb

10 Ring Muscle-ups

*Repeat from 1/26/18





MODIFICATIONS

WALLBALLS

- Reduce Reps

- Reduce Loading

- Reduce Target

- Single Dumbbell Thrusters

 

DOUBLE UNDERS

- Reduce Reps

- 75 Single Unders

- 50 Line Hops

 

BOX JUMPS

- Reduce Reps

- Reduce Height

- Broad Jumps

  

TOES TO BAR

- Reduce Reps

- Knees To Chest

- 40 V-Ups 

- 60 Sit-Ups 


CHEST TO BAR PULL-UPS

- Reduce Reps

- 20 Strict Chest To Bar

- Banded Chest To Bar

- Regular Pull-Ups

- Alternating Double Dumbbell Plank Rows  


BARBELL MOVEMENTS

- Reduce Reps

- Reduce Loading

- Sub Dumbbell(s)


RING MUSCLE-UPS

- Reduce Reps

- 5 Strict Ring Muscle-ups 

- Jumping Ring Muscle-ups

- 1 Pull-Up + 1 Ring Dip = 1 Muscle-Up

- 10 Double Dumbbell Devils Presses  

CONDITIONING CATEGORY: Grind  


INTENTION: Many athletes will not complete 1 full round. In order to finish under the cap, you'll need to complete each station in about 2:00. The goal is to get as far as possible in the 20 minute window. 

 

BARBELL MOVEMENTS: Perform at 40-60% of 1RM push jerk (the limiting factor for most).


RING MU: Athletes should be able to complete 3+ reps unbroken when fresh to complete reps as Rx. 


SCORE: Rounds + Reps 



- Be conservative on the wallballs. One bigger set to start, then chip away with 10's, 8's, or 7's. 


- Go unbroken on the double unders if you are comfortable with them. If not, plan a couple breaks.


- Highly recommend stepping down off the box in order to keep the heart rate at bay.


- The toes to bar will directly interfere with the pull-ups that follow. One bigger set, then smaller sets, or smaller sets all the way through are a couple of solid options. 


- Break the pull-ups as needed. Small quick sets are likely the most sustainable.


- Steady pace on the burpees.


- Aim for singles or small sets on the cleans.


- Aim for bigger sets on the jerks to avoid having to do extra cleans.


- Aim for singles on the snatches.


- Chip away at the muscle-ups however you see fit.


- This workout really sets in starting on the burpees. Knowing this, be smart with your choices on strategy and pacing up to this point. 


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