wodify-daily
Thursday, Mar 16, 2023
Warm Up
Perform 10-15 meters:

– Lunges with Rotation:
https://youtu.be/rvH6eFLNWpM

– Duck Walk
https://youtu.be/d5lMRyURK98

– Knee Hold into Arabesque Rotation
https://youtu.be/S3RnsfBsALY

– Crab Walk

– Alternated K Kick
https://youtu.be/lQNY8XV2ehU

Skill: TTB
1) Alternate between Station I and Station II (5 min CAP):
10 sets:
I. 1 The Ball Up + 1 Strict TTB for quality
II. Banded Kip Drill: 5 reps for quality
https://www.instagram.com/p/B9I0ZcbA5uj/?utm_source=ig_web_copy_link

2) TTB Rhythm Drill
10 sets: 3-5 reps for quality
https://www.instagram.com/reel/CoVYZDNp-MM/?igshid=YmMyMTA2M2Y=

3) V-compressions
https://www.youtube.com/watch?v=z9TFujStt9k
3 sets: 10-15 reps for quality

Skill: Handstand Strength & Balance
1) 2 x 30 Handstand Shoulder taps
-rest 40 sec between sets-

2) 3 x 5 reps of Handstand Shaping
https://www.instagram.com/p/CO6n9yzAWYr/?igshid=YmMyMTA2M2Y=

WOD
3 sets:

2 MINS AMRAP

18-26 Cal Bike
Go right to Dumbbell Push Press
AMRAP Dumbbell Push Press in the Time Remaining (50/35lbs)

REST 60SEC

2 MINS AMRAP

18-26 Cal Bike
AMRAP Rope Climbs in the Time Remaining

Most popular posts in this category
wodify-daily
Warmup (Time CAP: 12 min)*alternate through the first 2 movements for 2 sets of 101) Weighted ankle stretch https://youtu.be/BuuEMBa6-0g2) Seated pancake adductor barbell stretch. https://youtu.be/qeWncJjNekk• instead of the satic hold they show in the video, I want you to walk...
read more
wodify-daily
Warm up1) 10/side Seated 90-90 Hip Rotations 2) 10/side Half Kneeling Weight Shifthttps://www.youtube.com/watch?v=K9Tnc30dnqw3) 10/side Wall Hip Opener (pigeon)+2 ROUNDS @ INCREASING EFFORT:18/15 cal Bike/Row12 Alternating Kettlebell Half Snatch (6/side) 53/35lbhttps://www.youtube.com/watch?v=lzM6fWEChQg6 Dual KB Rack Squat 53/35lb rest 45 sec between roundsBack...
read more
wodify-daily
Only 10:30am class todayWODAMRAP (with a Partner) in 32 Minutes6K Row44 Push-Ups44 Wall Balls (20/14 lb)44 Box Jumps (24/20 in)44 Abmat Sit-Ups* One Rows while the other Works. If the row is completed, both partners may work together on the...
read more
START HERE | SELECT YOUR FITNESS GOAL
Risk Free - 100% Satisfaction Guaranteed
Cart
Close