wodify-daily
Wednesday, Aug 5, 2020
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit

Warmup
2 rounds
9 Db deadlift
6 Db reverse lunges
3 Db push press

200m run


2 rounds
9 Db double swings
6 Db curtsy lunges
30 Db twists

200m run

Back Squat 3×3
Back Squat for load:
#1: 3 reps @ 65%
#2: 3 reps @ 65%
#3: 3 reps @ 65%

Aerobic Capacity
5 Rounds
1) Back Squat – FAST (10 Seconds)

2) Bottom Squat Hold (5 Seconds)

3) Half Squat Hold (5 Seconds)

4) Air Squat – SLOW (40 Seconds)

WOD
20 HAND RELEASE BURPEES
40 KETTLEBELL SWINGS
40 V-ups.
15 GOBLETJUMPEX

+

15 HAND RELEASE BURPEES.
30 KETTLEBELL SWINGS
15 GOBLETJUMPEX

+

10 HAND RELEASE BURPEES
20 KETTLEBELL SWINGS_
20 V-UPS
5 GOBLET JUMPEX

Cash Out
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side

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