wodify-daily
Monday, Nov 25, 2019
Warmup
Kettlebell Complex x 2 sets (one with each arm):
Kettlebell Complex x 2 sets (one with each arm):
KB Halo x 5/side
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
+
Complete as many rounds and reps as possible in 12 minutes of:
8 Single-Arm Kettlebell Deadlifts (16/12 kg – left arm)
8 Single-Arm Kettlebell Swings (16/12 kg – left arm)
8 Overhead Walking Lunges (16/12 kg – left arm)
8 Single-Arm Kettlebell Deadlifts (16/12 kg – right arm)
8 Single-Arm Kettlebell Swings (16/12 kg – right arm)
8 Overhead Walking Lunges (16/12kg – right arm)
Strength
Back Squat
Every 2:30 sec *percentages are off of 90%
40% x 5
50% x 5
60% x 5
75% x 5
85% x 3
95% x 1++
WOD
4 rounds:
15 Wall Balls
12 Cal Row
3 Bar Muscle ups
:60 rest b/w rounds
Cash Out
2 sets:
Dead Bug x 20
Russian twist x 20
ISO Back extension 30-60 sec
