wodify-daily
Tuesday, Jan 14, 2020
Warmup
Two Sets:
Band Pull-Aparts x 15
Bear Crawl x 20 yards forward + 20 yards backward

Followed by…
Two Sets:
Banded Triceps Extensions x 15 reps
Donkey Kicks x 5

Followed by…
Two Sets:
Dead Bugs x 10
Burpee Broad Jumps x 5

Warmup
TOROKHITY SNATCH
COMPLEX : 1 SNATCH + 1
SNATCH BALANCE + 1 OHS

Snatch Warmup
“Spitz Snatch”

EMOM X 3

3 muscle snatch into overhead squat

Skill/Strength
Snatch Complex

EMOM X 4 *E90

Power Snatch + 2 Snatch balance
4 x (1 +2)

WOD
3 Rounds for time of:
20 Alt. DB Snatch
10 Burpees

+

10-20-30 reps for time of:
Wallball Shot, 20/14
Row, Calories

5min rest b/w workouts

Cash Out
Thruster
4 x 4 @ 60% of Clean and Jerk

+

death march *waking deadlifts
3 x 16

+

Single arm db row 3 x 8/arm

+

Single leg box jumps 3 x 8/leg

Most popular posts in this category
wodify-daily
Warmup2X10 Jumping Lunges10 Hand-Release Pushups10 Air Squats10 Double Dumbbell DeadliftsWODFive rounds for time of:15/10 Calories of Assault Bike10 Devil’s Presses (50/35 lb DBs)
read more
wodify-daily
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=drivesdkWarmup400m Run+2X7 Single Dumbbell Thrusters (50/35) 7 Single arm Ring Rows7 Burpees*one arm per roundSkill PrepEMOM X 81) 3 Snatch High Pull + 3 Muscle Snatch + 3 OHS2) 3 Power Snatch + 3 Snatch Balance3) 3 Snatch + 3...
read more
wodify-daily
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=drivesdkWarmupEMOM X 71) 15 sit-ups 30 Flutter kicks2) 15 KBS 30 High knees3) 10 push-ups 30 DU4) RESTAerobic Capacity5 Rounds1) Straight Leg Raises - FAST (15 Seconds)2) Straight Leg Raise Static Hold (15 Seconds)3) Knees To Chest - SLOW (30...
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