wodify-daily
Wednesday, Nov 20, 2019
Warmup
Warmup:

Banded Lat Pull Downs x 10-15 per arm
Y’s, T’s & W’s x 5 reps each
Lunge Matrix x 3 steps to each position (forward, lateral, reverse, bowler)

+

3 sets:

Row x 30 sec
Burpee x 5

rest 30-60 b/w

Skill
Snatch Complex

E2MOM

Power Snatch + Low Hang Snatch ~70%

Skill
Skill *empty bar to light load

EMOM x 5

OHS x 3-5 reps

WOD
For time:

Row 1000m
20 Burpees over the rower
40 Thrusters 45/35 lbs

Cash Out
3 rounds

– single arm trap 3 raise with db
https://www.instagram.com/p/Be3RBPbj3zV/?hl=en&taken-by=functional.bodybuilding
– :20 sec hollow with band hold
– 10 lateral bench jumps (drive through fully extended leg before opposite leg)

Most popular posts in this category
wodify-daily
Warmup60 seconds of Assault Bike (for calories)10 Front-Racked Kettlebell Walking Lunges (24/16 kg)60 seconds of Rowing (for calories)10 Burpee Box Jump-Overs (24″/20″)WOD3 RFT:50 DU20 Wall Balls15 Power Snatch+5 RFT:15/10 Cal Bike10 Dips5 C2B Pull-ups3 min b/wStrength*spend 5min warming up your...
read more
wodify-daily
Warmup2 sets of:Kettlebell Complex*10 Bulgarian Goat Bag Swings*10 Single-Arm Kettlebell Presses (each arm)*10 Alternating Reverse Lunges with Goblet Hold*10 Single Kettlebell Thrusters (hands on horns)Rest 1 minTaskEvery 2 minutes, for 18 minutes (3 sets of each):Station 1 – Dumbbell Shoulder...
read more
wodify-daily
WOD21-15-9 reps for time of:Calories, BikeHang Split Snatch
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