wodify-daily
Tuesday, Nov 19, 2019
Warmup
Tabata x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs

WOD
Every 2 minutes, for 30 minutes (3 sets) of:

Station 1 – 400 Meter Run
Station 2 – 10 Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
Station 3 – 24/16 Calories of Assault Bike
Station 4 – 15 Burpee Box Jump-Overs (24″/20″)
Station 5 – 60 seconds of Front Leaning Rest on Rings

Cash Out
EMOM 12 min

1) Dips https://www.instagram.com/p/Bn8vW8fn0Cs/?hl=en&taken-by=cfgymnastics

2) Hanging tuck to l-hang and back down

3) Hollow hold :10 + hollow rock :10sec

4) Top of pull-up hold :10sec + 90 degree hold :10 sec

Most popular posts in this category
wodify-daily
WarmupComplete as many rounds and reps as possible in 12 minutes of:3 Strict Handstand Push-Ups or L-Seated Dumbbell Presses6 Strict Pull-Ups9 Dumbbell ThrustersEvery 90 seconds, for 18 minutes (3 sets) of:Station 1 – Landmine Press (right) x 8-10 reps @...
read more
wodify-daily
Warmup2 sets:200m Row+3 Kang Squats3 Squats3 Jumping SquatsStrengthBack Squat *de-loadE2MOM *warmup to 40% then we start the EMOM40% x 1050% x 1060% x 10WOD3 RFT: *20 min CAP400m Row30 Wall Balls20 alt. DB SnatchesCash OutSingle leg Paloff press10/side x 2Single...
read more
wodify-daily
WarmupPOINTS OF PERFORMANCE . 30 second Couch Stretch (Left/Right) . 30 second Samson Strech . 30 second Bar to Quads Squat . PVC Stretch . Forward Lunge x 1 0 yrds . Lateral Lunge x 1 0 yrds (Left/Right) ....
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