wodify-daily
Tuesday, Aug 13, 2019
Warmup
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – 10.10.10 second passive hang Hold (Rest 3-4 seconds between 10 second efforts)
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – 10.10.10 second passive hang Hold (Rest 3-4 seconds between 10 second efforts)
Skill
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pysh Press from behind the neck x 5 reps @ 2111
*Built over the course of the three sets.
WOD
For time:
500-meter row
30 bar-facing burpees
