wodify-daily
Wednesday, Nov 15, 2023
Warm Up (Time CAP:12min)
1) 10 reps/side adductor rocks
2) 8 reps egg rocks
3) Dynamic frog stretch
4) 10/side Squat thoracic extension
5) 10 reps Shoulder Roll Overs
6) 10 reps/ side Front rack + back rack rotations
7) 10 reps clean grip OHS
8) 10 reps sotts presses
9) 10 Wrist rocks + 10 wrist push ups
10) Upward dog position hold (fingers pointed back)
1) 10 reps/side adductor rocks
2) 8 reps egg rocks
3) Dynamic frog stretch
4) 10/side Squat thoracic extension
5) 10 reps Shoulder Roll Overs
6) 10 reps/ side Front rack + back rack rotations
7) 10 reps clean grip OHS
8) 10 reps sotts presses
9) 10 Wrist rocks + 10 wrist push ups
10) Upward dog position hold (fingers pointed back)
https://photos.app.goo.gl/RCSrJzK2qumXY3eE6
Clean Jump
60% x 3 reps
70% x 3 reps
75% x 3 reps
75% x 3 reps
75% x 3 reps
Clean 3-3-2-2-2-2
Clean for load:
#1: 3 reps @ 60%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 80%
#6: 2 reps @ 80%
WOD
2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans, 95/65
50 Double-unders
25 Push Press, 95/65
50 Double-unders
25 Burpees
Cash Out (Good Mornings)
RPE 8 x 6 reps
RPE 8 x 6 reps
RPE 8 x 6 reps
RPE 8 x 6 reps
