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

Most popular posts in this category
wodify-daily
Warmup2X10 Jumping Lunges10 Hand-Release Pushups10 Air Squats10 Double Dumbbell DeadliftsWODFive rounds for time of:15/10 Calories of Assault Bike10 Devil’s Presses (50/35 lb DBs)
read more
wodify-daily
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdkWarmup400m Run+2X7 Single Dumbbell Thrusters (50/35) 7 Single arm Ring Rows7 Burpees*one arm per roundSkill PrepEMOM X 81) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS2) 3 Power Snatch + 3 Snatch Balance3) 3 Snatch + 3...
read more
wodify-daily
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=drivesdkWarmupEMOM X 71) 15 sit-ups 30 Flutter kicks2) 15 KBS 30 High knees3) 10 push-ups 30 DU4) RESTAerobic Capacity5 Rounds1) Straight Leg Raises - FAST (15 Seconds)2) Straight Leg Raise Static Hold (15 Seconds)3) Knees To Chest - SLOW (30...
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