wodify-daily
Tuesday, Sep 3, 2019
WOD
Every 4 minutes, for 20 minutes (5 sets) of:

400 Meter Run
10 Power Clean & Jerks @ 40-60% of 1-RM

Warmup
2 sets:

10 Cal Bike
Adduction Bias Wall Sit x 30sec *hold foam roller between legs
Skater Walk 20′ *band walks at a 45 degree angle

Pre-Strength
2 sets:

1. Kang Squat; 8-10reps

2. Single Leg Glute Bridge; 10-12/leg 10X1

Strength
Every 2 minutes, for 16 minutes (8 sets):
Back Squat

*Set 1 – 10 reps @ empty bar
*Set 2 – 5 reps @ 25-40%
*Set 3 – 5 reps @ 50-60%
*Set 4 – 5 reps @ 60-70%
*Set 5 – 5 reps @ 75%
*Set 6 – 3 reps @ 85%
*Set 7 – 1++ rep @ 95+

Back Squat: 20 min Cap

75% x 5

85% x 3

95% x 1++

Cash Out
3 sets:

1. DB Single Leg RDL; 10-12/leg 30X0
2. Suitcase RNT Split Squat; 12-15reps/leg; 20X0
+
1. Plank March; 20reps/arm alternating;
2. Wall Sit; 60sec

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