Search

Friyeahhhh 12172021

Warmup

Strength


4x 3 back squats

80 % +

Power clean

Work up to your workout weight

Wod

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 tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs

STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%

HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu