wodify-daily
Monday, Nov 11, 2019
Warmup
If early go ahead and start:

You have 10min to complete the following

100 Double-Unders
30 Wall Ball Shots (30/20 lbs)
30/22 Calorie Assault Bike

+

Kettlebell Complex (one set with each arm):

KB Halo x 5
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed

Strength/Skill
Clean Complex

EMOM x 8 (E:90)

Slow Pull Power Clean
Clean

Strength/Skill
Jerk Complex

EMOM x 5 (E:90)

Split Jerk x 2

WOD
15min AMRAP

5 Power Cleans 135/95# 115/85# 95/65#
10 T2B
5 Deadlift
10 Slam Balls

Cash Out
EMOM x 6

Power Clean + Push Press *RPE 7-8

+

Hip Thrust *increasing with weight

1. 12-15
2. 8-12
3. 4-6

+

3 X 4-6 weighted *ISO hold back ext. on GHD

Most popular posts in this category
wodify-daily
10am class only in honor of MLK DayWODAmrap 15 minutes of:1 Round of "Cindy"1 Clean & Jerk, 185/135Amrap 7 minutes of:25 Double-unders10 BurpeesAmrap 5 minutes of:5 Kettlebell Swings, 70/535 Handstand Push-ups*Rest 5 minutes between workouts.Cash OutThruster4 x 4 @ 60%...
read more
wodify-daily
WOD21-15-9 reps for time of:Dumbbell Power CleanDumbbell Push Press
read more
wodify-daily
WODTeams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:3 Strict Handstand Push-Ups6 Strict Pull-Ups9 Toes-to-Bar12 Goblet Squats (32/24 kg)15 Calories of RowingPartner A will do 3 handstand push-ups, Partner B...
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