wodify-daily
Tuesday, Jan 7, 2020
Cash-Out
Floor Press *keep track of 5 rep max!!!!

4 X 5

*work up to a 5 rep max

– 1 heavy set of 5 reps, after using 4 sets to gradually increase to this heavy weight.

*example of RPE *effort

5 x 50%

5 x 62.5%

5 x 75%

5 x 87.5%

5 x 100%

WOD
“BARBARA”

5 Rounds For Time:

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Air Squats

3 minutes Rest

Complete 5 rounds of the repetitions in the order written. After each set of 50 Air Squats, you must take a 3 minute Rest. Time each round for reference and pacing purposes.

Good Times for “Barbara” (estimate)
– Beginner: 46+ minutes
– Intermediate: 31-45 minutes
– Advanced: 21-30 minutes
– Elite:
Intermediate
5 Rounds for Time
10 Pull-Ups
20 Push-Ups
30 Sit-Ups
40 Air Squats
3 minutes Rest

Beginner 
5 Rounds for Time
10 Ring Rows 
15 Bench/Incline Push-Ups
20 Anchored Sit-Ups
25 Air Squats
3 minutes Rest

Skill
EMOM X 12 (*30/:30)

1) Single arm Ring row hold :15/side

2) With band overhead (to keep arms shoulder width) complete:
1 alligator roll to left
1 V up
1 alligator roll to right
1 V up

3) Kipping ring dip progression
*Start at the bottom of the ring dip with the kipping leg straight and slightly behind the rings.

*To initiate the kip, drive the heel to the butt and at the same time, press out of the rings to extension.

*The legs have to be straight at the bottom of the dip in order to find timing and coordination.

4) Wall sit w/KB

Warmup
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

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