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

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