wodify-daily
Saturday, Feb 22, 2020
Warmup
Against a 3-minute running clock…
20/15 Calories of Assault Bike
10 Strict Pull-Ups
Max Reps of Strict Handstand Push-Ups in remaining time

Rest 6 minutes, and repeat for a total of three (3) sets.

21-15-9 reps for time of:
Burpees
Knees-to-elbows

5 Rounds for time of:
30 Air Squats
20 Sit-ups
10 HSPU

21-15-9 reps for time of:
Box Jumps, 24″/20″
Handstand Push-ups
Toes-to-bar

3 Rounds for time of:
60 Double-unders
15 Push-ups, hand-release
15 Pull-ups

Five rounds for time of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Box jumps
5 Muscle ups

Workout
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds

Then…

A.
Three rounds for time:
500 Meter Row
21 KB swings
12 Burpees

Rest until relatively recovered, and then…

B.
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

WOD
4 Rounds for time of:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

21-15-9 reps for time of:
Calories, bike
Chest-to-bar pull-ups

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