wodify-daily
Monday, Jan 13, 2020
Warmup
50 double unders⁠
40 sec support hold on rings⁠
30 V-Ups⁠
30 superman rocks⁠
40 sec support hold on rings⁠
50 double unders⁠

Skill
EMOM x 12min (:30/:30)

1) eccentric lowering *https://www.instagram.com/p/B7BKAFQAtS8/?igshid=oufbb7v23skm

2) HS hold :30

3)https://www.instagram.com/p/B5uvfkLgxZT/?igshid=1868mxrphj41h

COMPLEX:
1 shoulder tap
1 box hspu
1 hollow body decline pushup

4) Accumulate :30 of hollow body candlestick into knee together squat {with band if possible}.
.
✅PURPOSE OF BAND:
•Keeps hands shoulder width which works on better handstand position & flexibility.

https://www.instagram.com/p/B4zr1rtgn0x/?igshid=ctpeazr77be7

WOD
Every 8min x 4 *32min total

500m row
10 Pull-ups *strict
10 H.R. push-ups
10 pistols *5/side
400m run

-rest remainder-

Cash Out
Bench Pres/Floor Press *todays number is based off of last weeks 5RM from Tuesday

5 x 42.5%
5 x 55%
5 x 67.5%
5 x 80%
5 x 92.5%
+
This is the second bench day to be done on your own. These numbers are off the above heavy set.

5 x 52.5%
5 x 65%
5 x 77.5%
5 x 90%
3 x 102.5%
8 x 77.5%
+
Weighted Dips: Three sets of 5-8 reps each
Barbell Curls: Three sets of 8 reps each
Triceps extensions: Three sets of 8 reps each

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