wodify-daily
Wednesday, May 17, 2023
Warmup
2 SETS

1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option

2) Blackburns x 10 reps (SLOW)
https://www.youtube.com/watch?v=0x6pKQDUH5o

3) Single Arm Plank x 10-20 sec/side

4) Single Arm Wall Prayer Stretch x 30 sec/side
https://www.youtube.com/watch?v=IXnOMg4sT9U

OVERHEAD STRENGTH AND SKILL
3 SETS:

Push Press x 1 rep
Power Jerk x 2 reps (reset on each rep at the shoulder)

Rest 30 sec

AMRAP Strict HSPU; no Tempo (unbroken set)

Rest 60-90 sec and restart Push Press
Effort – Make your final set of Barbell Work today at 9/10 RPE.

WOD
Part A)

4 rounds of:

2:00 work / 2:30 rest

‘X’ Calorie row + Max unbroken thrusters at 45/30kg (ADD 2 CAL FROM LAST WEEK)

– Rest 5 mins –

Part B)

2 rounds for time:

‘X’ reps calories

2 reps less than biggest maximum unbroken thruster set in part A

Recovery
1-2 SETS

1) Supine Bench Weighted Chest Opener x 1 min
2) Slow Shoulder Circles x 5/side
3) Wrist Extension Stretch x 30 sec
On all stretches. FOCUS, breathe deep, exhale slowly, and sink into the stretch. I am sure the first 15-30 sec of the stretch will require some fidgeting, but once you find a good spot, relax deeply.

https://youtu.be/fGx6URbI99A
https://youtu.be/G_Lb60oZ8G4
https://youtu.be/RuQ126GJLHY

Most popular posts in this category
wodify-daily
Warmup2 SETS1) Cardio 60 sec - Bike/Row/Run/Ski/Sled Option2) Blackburns x 10 reps (SLOW)https://www.youtube.com/watch?v=0x6pKQDUH5o3) Single Arm Plank x 10-20 sec/side4) Single Arm Wall Prayer Stretch x 30 sec/sidehttps://www.youtube.com/watch?v=IXnOMg4sT9UOVERHEAD STRENGTH AND SKILLPart 1: Jerk Warmup Sequence:Jerk Balance x 5 reps; 3 sets...
read more
wodify-daily
Max Effort HS Hold The leaderboard: Men’s (wall assisted HS) 🥇Jake - 1:35 🥈Mati - 1:23 🥉Jose - 0:39 Women’s (wall assisted HS) 🥇Carol- 2:36 🥈Nicola - 2:00 🥉Molly - 1:15 🔥Freestanding HS 🔥 Anna - 1:13 Yusuke - 0:16...
read more
wodify-daily
🇺🇸MEMORIAL DAY SCHEDULE🇺🇸 ❗️8am and 10.30am class❗️MURPHPartition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.• 1 mile Run• 100 Pull-ups• 200 Push-ups•...
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