wodify-daily
Thursday, Aug 6, 2020
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=drivesdk

Warmup
EMOM X 7

1) 15 sit-ups
30 Flutter kicks

2) 15 KBS
30 High knees

3) 10 push-ups
30 DU

4) REST

Aerobic Capacity
5 Rounds
1) Straight Leg Raises – FAST (15 Seconds)

2) Straight Leg Raise Static Hold (15 Seconds)

3) Knees To Chest – SLOW (30 Seconds)

Gymnastic skills
EMOM X 9 *E:90

1) Candlestick into squat
Candlestick into pistol
Candlestick into arabesque

2) Banded dragon flags x 5-7

3) Push-up, walk into pike handstand + straight arm reach to hip.
1+1+1, 2+2+2, 3+3+3

WOD
3 Rounds:
1 Round of Barbell “Kelly”
1 Round of “Helen”

*1 Round of “Kelly”
400m Run, 30 Barbell Thrusters, 30 Hops over the bar

*1 Round of “Helen”
400m Run, 21 Russian KBS, 12 Pull-Ups

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