wodify-daily
Wednesday, Nov 6, 2019
Warmup
Squat Rock x 60 seconds *https://youtu.be/PDS5FVq_WdY

+

Two sets of:
60-second row or Assault Bike @ 70-75% Effort
15 Reverse Hyper or Barbell Good Mornings (light)
Rest 60 seconds
60-second row or Assault Bike @ 75-80% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
60-second row or Assault Bike @ 80-85% Effort
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)
Rest 60 seconds

Strength
Back Squat Cluster sets:

3 X 6 (2,2,2)

rest 20-30 sec b/w each couplet for a total of 6 reps.

Skill/Strength
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

3 min AMRAP (1 set)
Push Press x Max Reps @ 80-85% of today’s 1-RM

WOD
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Cash Out
3 sets:

8/side RDL
8 db high pull *shrug down
50 Calf raises *weighted
50 V-ups

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