wodify-daily
Monday, Jan 27, 2020
Warmup
2 sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 1 min

Task
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 2 – Strict Pull-Ups x 6-8 reps @ 2111
Station 3 – Farmer’s Carry x 100 Meters

Strength
Back Squat *numbers are off of 5RM

5 x 47.5%
5 x 60%
5 x 72.5%
5 x 85%
5 x 97.5%

WOD
21-15-9
DB Power Clean
DB Push Press

+

3 RFT:
12 DB Squats
15 DB Bench Press (floor press)
18 T2B

5min rest b/w

Cash Out
Incline DB Press & Wide Grip Lat Pulldowns
6 Sets: 5-8 DB Incline Press + 5-8 Heavy Wide Grip Lat Pulldowns.
Rest 30-45s between sets.
+
Heavy KB RDL 8/side x 3

Most popular posts in this category
wodify-daily
WarmupHawaiian Squat x 30 seconds per legBear Crawl with Wrist Stretch x 30 seconds
read more
wodify-daily
WarmupAgainst a 3-minute running clock…20/15 Calories of Assault Bike10 Strict Pull-UpsMax Reps of Strict Handstand Push-Ups in remaining timeRest 6 minutes, and repeat for a total of three (3) sets.21-15-9 reps for time of:BurpeesKnees-to-elbows5 Rounds for time of:30 Air Squats20...
read more
wodify-daily
WarmupAgainst a 3-minute running clock…20/15 Calories of Assault Bike10 Strict Pull-UpsMax Reps of Strict Handstand Push-Ups in remaining timeRest 5 minutes, and repeat for a total of three (2) sets.StrengthBack Squat *numbers are off of Mondays 5RM5 x 52.5%5 x...
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