wodify-daily
Thursday, Aug 1, 2019
Cash Out
100 V-ups or Abmat sit -ups

*do v-ups if able

Warmup
400m Run

+

10 single unders
10 one leg single Unders (L)
10 one leg single Unders (R)
10 backwards single Unders
20 DU or attempts

+

1. Ring Row
2020 Tempo * tempo means :02 sec down and :02 sec pause. Max Reps at tempo

rest 60 sec x 3

2. Ring Plank
30-60 sec Unbroken

rest 60 sec x 3

Strength
1. Floor Press *bench from floor out of rack
6-8 reps *around 70% of max or 7 out of 10 effort *warmup sets DO NOT count as reps

rest 60 sec x3

2. Bent over barbell Row
2111; 6-8 reps

rest 60 sec x3

WOD
100 DU
30 T2B
40 Slam Balls
50 Box jumps
40 Slam Balls
30 T2B
100 DU

Most popular posts in this category
wodify-daily
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdkAerobic Capacity5 Rounds1) Overhead Jumping Split Lunge (10 Seconds)2) Jumping Toe Taps to Plate (10 Seconds)3) Reverse Lunge (40 Seconds)Back SquatBack Squat *numbers are off of Mondays 5RM5 x 52.5%5 x 65%5 x 77.5%5 x 90%3 x 102.5%8 x 77.5%Diane21-15-9...
read more
wodify-daily
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=sharingWarmupShoulder Circuit:Bicep Openers x 10 repsXiopang x 10 repsBent-Over Rows x 10 repsBicep Curl + Push x 10 repsFollowed by…Two sets of:Nose to Wall Handstand Hold x 30 secondsShoulder Circles x 10 repsRing-Rows x 10 repsThen…A.Two sets of:Landmine Press x...
read more
wodify-daily
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit?usp=sharingWarmupStatic Hang x 60 seconds (accumulate if needed)Y’s, T’s & W’s x 5 reps eachHandstand Hold x 60 seconds (accumulate if needed)Followed by…Two Sets of:Scapular Pull-Ups x 5Plank Shoulder Taps x 10Mountain Climbers x 20Aerobic Capacity5 Rounds1) Weighted Sit Ups...
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