wodify-daily
Wednesday, Sep 11, 2019
WOD
7mins continuous @ 85% effort *(2 sets)

25-ft. Filly Lunge (R Arm Overhead)
6 Burpee Box Step Ups 24/20″
25-ft. Filly Lunge (L Arm Overhead
6 Strict Pull Ups

rest 3mins x 2 (14mins total)

Skill
Snatch EMOM X 8

*Snatch Complex – pause at mid shin and above knee.

~70% of 1RM

Pre-Wod Warmup
At 80-85% effort, complete:

100 Double-Unders
30 Wall Ball Shots (30/20 lbs)
30/22 Calorie Assault Bike

Rest until the running clock reaches 6:00, and then…

At 90-95% effort, complete:
100 Double-Unders
30 Bar-Facing Burpees
30/22 Calorie Assault Bike

Most popular posts in this category
wodify-daily
WarmupHawaiian Squat x 30 seconds per legBear Crawl with Wrist Stretch x 30 seconds
read more
wodify-daily
WarmupAgainst a 3-minute running clock…20/15 Calories of Assault Bike10 Strict Pull-UpsMax Reps of Strict Handstand Push-Ups in remaining timeRest 6 minutes, and repeat for a total of three (3) sets.21-15-9 reps for time of:BurpeesKnees-to-elbows5 Rounds for time of:30 Air Squats20...
read more
wodify-daily
WarmupAgainst a 3-minute running clock…20/15 Calories of Assault Bike10 Strict Pull-UpsMax Reps of Strict Handstand Push-Ups in remaining timeRest 5 minutes, and repeat for a total of three (2) sets.StrengthBack Squat *numbers are off of Mondays 5RM5 x 52.5%5 x...
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