Friyeahhhh 12172021



4x 3 back squats

80 % +

Power clean

Work up to your workout weight


10 rds (16 min time cap )

12/9 cal bike

1 power clean

INTENTION: Athlete's choice on loading. This can be the same weight across or building. Looking to move some heavy weight under fatigue.

SCORE: Enter all 10 weights. Overall score will be the sum total.

164 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