wodify-daily
Friday, Nov 29, 2019
10:00am class only today

WOD
METCON (TIME)

“12 Days of Thankfulness”

1 250m run

2 Muscle-Ups

3 Thrusters 95/65

4 Box Jumps

5 Handstand Push-Ups

6 Chest-to-Bar Pull-Ups

7 Kettlebell Swings 55/35

8 KB Snatches (4 each arm)

9 Toes to Bar

10 Walking Lunges

11 Ring Dips

12 Burpees
This WOD works just like the “12 Days of Christmas” WOD/Song. You will begin with 1 Run. The 2nd round will be 2 Muscle-Ups, then Run. The 3rd Round will be 3 Thrusters, 2 Muscle-Ups, and 1 Run. The corresponding round starts that particular station, then ladder down back to Run

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