wodify-daily
Monday, Aug 3, 2020
docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/edit

Warmup
200m Run
20 Over-and-Back DB Hops
15 V-ups
200m Double Dumbbell Farmers Carry (50’s/35′)
15 V-ups
20 Over-and-Back DB Hops
200m Run

Aerobic Capacity
5 Rounds
1) Right Arm Bent Over Row w/Kettlebell (5 Reps)

2) Right Arm Russian Kettlebell Swing (5 Reps)

3) Left Arm Bent Over Row w/Kettlebell (5 Reps)

4) Left Arm Russian Kettlebell Swing (5 Reps)

5) Sumo Deadlift High Pull w/PVC (Up to the Minute)

Strength
Every :90 sec for 9 minutes (3 sets) of:
Station 1 – Sumo Deadlift x 5
Station 2 – 10 weighted hollow rocks + 10 scissor V-ups

Spend 5min warming up to RPE 6-7 for each movement *increasing weight each week!

WOD
5 Minute Window…
600m Run + 1 Rd of Cindy

5 Minute Window…
400m Run + 2 Rds of Cindy

5 Minute Window…
200m Run + 3 Rds of Cindy

Cash Out
2 sets:

50′ Single Arm OH Carry (right)
15 Single Arm Deadlifts (right)
50′ Single Arm OH Carry (left)
15 Single Arm Deadlifts (left)

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