wodify-daily
Friday, Jan 10, 2020
Warmup
10min:
10min:
:30 sec bike or row
:30 sec passive hang
5 medball clean into wallball
5 good mornings
10m crab walk
WOD
*Benchmark test
5 Rounds for time of:
15 Wall balI Shots, 20/14
15 Power Cleans, 95/65
Skill/Strength
Clean + Front Squat (1+1)
EMOM X 4 (E:90)
*build to a heavy single ~90%
Skill/Strength
POWER CLEAN + 3 PUSH
PRESSES
In Week 1, work at 65% of your I RM Clean & Jerk for 4 x 1+3.
EMOM X 4 *E:90
Cash-Out
STIFF LEG DEADLIFT
In Week 1, work at 60% ofyour I RM Deadlift for 3×6.
Target 5kg (5-10#) increase / week
+
renegade rows 3 x 10
+
underhand vertical med ball throw
3 x 10
+
plank shoulder taps 3 x 20