wodify-daily
Friday, Aug 9, 2019
Skill/Strength
Floor Press

You have 12min to find a 1RM Floor Press

WOD
Every 2 minutes, for 20 minutes (10 sets) of:

200m Run
6 Ground to Overhead

Begin at 50% and build in weight across the 10 sets. A suggestion would be to add roughly 2-3% every set.

Skill/Strength
Every :90sec for 15 minutes (10 sets) of:

Clean + Jerk

Build across the 10 sets.

Cash Out
Three sets of:
Dumbbell Seesaw Press x 12 reps each arm
Rest 90 seconds
Dumbbell Hammer Curl x 10 reps
Dumbbbell Skull Crushers x 10 reps
Rest as needed

Warmup
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

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