wodify-daily
Wednesday, Oct 30, 2019
Warmup
Row 3 min

2 Rounds

Ski jump + Broad jump x (1+1) x 2/side
Med Ball rotational throw x 5/side
1-arm Farmers Carry 20m/side

Task
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 60 seconds
Kettlebell Rows x 8 reps each arm @ 21X0
Rest 60 seconds

*1) The 1-1-2 dumbbell bench press is simple—hold two dumbbells over your chest as if performing a regular dumbbell press.

2) With your left arm extended, lower the right dumbbell to your chest and perform a single arm press while keeping your eyes on the locked out dumbbell.

3)At the top of the press, alternate by holding your right arm fully extended and perform a press with your left arm.

4) Once at the top, perform one regular, dumbbell bench press with both arms.
All of that is one rep, hence the name 1-1-2 dumbbell bench press.

Strength/Skill
Clean

6 Sets x 2 Every 90 Seconds

Skill
No Hook No Feet Power Clean + Paused Push Press

60% (of full) 5 Sets x 1+1 E90s

WOD
6 min AMRAP

6 Hang Clean
6 S2O
36 DU

Cash Out
2 rounds:

10 Strict Pull-Ups
15 Goblet Squats
20 Alternating Cossack Squats

Most popular posts in this category
wodify-daily
WarmupEMOM x 9min1) :20 sec hold + 5 SB squats2) pec stick hold :20 sec + 10 halos 5/direction3) 6 SB over shoulderTaskEvery 2 minutes, for 16 minutes (4 sets) of:Station 1 – Dumbbell Shoulder Press x 8 repsStation 2...
read more
wodify-daily
WarmupWarmup:Banded Lat Pull Downs x 10-15 per armY’s, T’s & W’s x 5 reps eachLunge Matrix x 3 steps to each position (forward, lateral, reverse, bowler)+3 sets:Row x 30 secBurpee x 5rest 30-60 b/wSkillSnatch ComplexE2MOMPower Snatch + Low Hang Snatch...
read more
wodify-daily
WarmupTabata x 2 sets each of:(20 seconds work followed by 10 seconds rest = 1 set)– Single-Arm Plank– Alternating Lateral Lunges– Side Plank– Air Squats– Hollow Hold or Rock– Plank Shoulder Taps– V-Ups– Bear Crawl– Frog Jumps– Wall ClimbsWODEvery 2...
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