wodify-daily
Tuesday, Jul 28, 2020
docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/edit

Warmup
2X:

5 Navy seal burpees
10 Cal Row
15 Wall Balls
20 Russian twists

6 min Cap

Strength
Every :90 sec for 9 minutes (3 sets) of:
Station 1 – Sumo Deadlift x 5
Station 2 – :30 sec KB Hollow Hold

Spend 5min warming up to RPE 6-7 for each movement

TASK
3 sets:

db pec flyes x 15-20
SB floor press x 12-15
Hammer curls x 15-20

DB Pec Flyes

Max effort with a weight you can use for about 15-20 reps. Inhale as you lower the weight and exhale as you bring them back together. Sync your movement with your breathing and think about maintaining constant tension in the pec major. It’s okay to have a slight bend in the elbow in order to maintain
engagement, so long as you are using the openers to address these issues.

Sandbag Floor Press
Max effort with a weight you can use for about 12-15 reps. Inhale as you lower the weight and exhale as you bring them back together. Sync your movement with your breathing and think about maintaining constant tension in the pec major. Keep that bag moving throughout the set. Don’t let it rest on your chest
or at the top. Push away!

Hammer Curls
Try to maintain maximal tension in your pecs and teres while attempting to really get the short head of the
biceps to pump up maximally. Avoid swaying as much as possible for as long as you can and try to get
through as many reps as you can!

WOD
“Christine”
Three rounds for time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

Aerobic Capacity
5 Rounds
1) Plate Pull Over (from floor) (15 Seconds)

2) PVC Pull Over (from floor) (45 Seconds)

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