wodify-daily
Friday, Nov 22, 2019
Warmup
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Step-Ups
15 Wall Ball Shots

Strength/Skill
E2MOM x 4 *70% of 1RM Clean & Jerk

Power Clean + Low Hang Clean

Strength/Skill
Push Press 4 x 3 @65%

E2MOM x 4

WOD
“Dottir”

For time:

12 Bar MU
21 Deadlifts *135/95
9 Bar MU
15 Hang Power Cleans
6 Bar MU
9 S2O

Cash Out
DB Bench Press

3 x 10 *moderate weight

+

Reverse Dumbell fly

3 x 10

Most popular posts in this category
wodify-daily
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdkAerobic Capacity5 Rounds1) Overhead Jumping Split Lunge (10 Seconds)2) Jumping Toe Taps to Plate (10 Seconds)3) Reverse Lunge (40 Seconds)Back SquatBack Squat *numbers are off of Mondays 5RM5 x 52.5%5 x 65%5 x 77.5%5 x 90%3 x 102.5%8 x 77.5%Diane21-15-9...
read more
wodify-daily
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=sharingWarmupShoulder Circuit:Bicep Openers x 10 repsXiopang x 10 repsBent-Over Rows x 10 repsBicep Curl + Push x 10 repsFollowed by…Two sets of:Nose to Wall Handstand Hold x 30 secondsShoulder Circles x 10 repsRing-Rows x 10 repsThen…A.Two sets of:Landmine Press x...
read more
wodify-daily
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit?usp=sharingWarmupStatic Hang x 60 seconds (accumulate if needed)Y’s, T’s & W’s x 5 reps eachHandstand Hold x 60 seconds (accumulate if needed)Followed by…Two Sets of:Scapular Pull-Ups x 5Plank Shoulder Taps x 10Mountain Climbers x 20Aerobic Capacity5 Rounds1) Weighted Sit Ups...
read more
Imagine yourself in just 30 days from now. You could be 10 lbs lighter,stronger, full of energy, and feeling great about yourself.
YES! I am ready to start burning massive amounts of body fat, and building strong lean muscle! START HERE | SELECT YOUR FITNESS GOAL
^^^ Trusted by over 1,000+ men & women from our Menlo Park community.
Risk Free - 100% Satisfaction Guaranteed
Cart
Close