wodify-daily
Wednesday, Sep 23, 2020
docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit?usp=sharing

Warmup
Static Hang x 60 seconds (accumulate if needed)
Y’s, T’s & W’s x 5 reps each
Handstand Hold x 60 seconds (accumulate if needed)

Followed by…

Two Sets of:
Scapular Pull-Ups x 5
Plank Shoulder Taps x 10
Mountain Climbers x 20

Aerobic Capacity
5 Rounds
1) Weighted Sit Ups (20 Seconds)

2) Hollow Rock (20 Seconds)

3) Sit-up (20 Seconds)

Gymnastic Skill
EMOM x 9 *E:90

1) Toes to Hand sit-ups *https://www.instagram.com/p/CEXyjlPowor/?utm_source=ig_web_copy_link

2) Pike drag straddle *https://www.instagram.com/p/CBiSy23HP4n/?utm_source=ig_web_copy_link

3) Ball tucks x 5 with :03 sec hols

WOD
Five rounds for time of:

400 Meter Run
6 Ground to Overhead (155/105 lbs)
12 Alternating Pistols

Cash Out
Barbell Bicep Curls
3 x 10
Dumbbell Curl To Eccentric Forearm Extension
3 x 10
Neutral Grip DB Skull Crushers
3 x 12

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