wodify-daily
Tuesday, Oct 29, 2019
Warmup
Every 90 seconds for 9 minutes (2 sets):
Station 1 – Kettlebell Halos x 5-10 reps each direction
Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds
Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)

Task
Med Ball Knee Tuck Ups

10-9-8-7-6-5-4-3-2-1 per leg + static hold for the same number of seconds as the set reps.

So, 10 tuck ups on the left and right, alternating each time, and then a 10 second hold in the top of a push up, 9 tuck ups on each side and a 9 second hold, etc.

Grab a wall ball and get into the top of a push up on top of the ball, squeezing into the ball and engaging your pec major, your teres major, external obliques, glute max, and the rest of the IT chain.

Exhale through pursed lips as you pull your knee into your chest towards the opposite pec as high up as you can maintain tension. Inhale through the nose as you lower the foot back down.

Find a rhythm and try to stay balanced. The static hold is simply at the top of the push up–your starting position. Try to break as littleas possible.

Task
Dips *weighted if able

perform a rep every :15 sec for 4min

WOD
10min AMRAP

10/8 Cal Bike
10m Sandbag Carry
5 + 5 (pull-ups + T2B)
10m Sandbag Carry
10/8 Cal Bike
10m Sandbag Carry
5 + 5 (pull-ups + T2B)
..
..
..

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