wodify-daily
Friday, Sep 6, 2019
WOD
For time:
1000 Meter Row
50 Alternating Pistols
50 Alternating Dumbbell Snatches (50/35 lbs)
50 Goblet Squats (50/35 lbs)

Strength
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift

*Set 1 – 8 reps @ 25 – 40%
*Set 1 – 8 reps @ 50% of 1-RM Deadlift
*Set 2 – 5 reps @ 60%
*Set 3 – 5 reps @ 75%
*Set 4 – 3 reps @ 85%
*Set 5 – 1++ reps @ 95%

Cash Out
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

Warmup
Every minute, on the minute, for 12 minutes (3 sets):
Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1
Minute 2 – Dumbbell Push Press x 15 reps @ 10X1
Minute 3 – Hollow Hold or Rock x 35-45 seconds
Minute 4 – Band Pull-Aparts x 30-40 seconds

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