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Daily Workout WOD, January 9, 2020


2 mins/side Couch Stretch
Then complete 2-3 sets of:
8/side Front Foot Elevated Split Squats
8 Banded Squats (T30X1)
8/side Med Ball Deadbugs
Front Squat (4 sets of 3 reps at T31X1)
Rest 15 secs after FS
10-8-8-X Back Squats with same weight as FS
Rest 90 secs-3 mins between rounds

X for Back Squat is max effort at the weight used for final set of Front Squats.

Back Squat (1 set for max reps)
Metcon (AMRAP – Rounds and Reps)
AMRAPx 15 mins:
200m Run
15 C2B Pull Ups
15 DB Push Press (50/35)

Completed 200m run counts as 1 rep.
Optional Extra Work

Complete 7 sets of:
3 Power Cleans at 80-85% of 1RM
Rest 30 secs
30% Max Effort Ring MUs
Rest 90 secs

EMOM x 10 mins:
1. 25-50ft HS Walk
2. 50-60 DUs

Complete 3 sets of:
10-15 Ring Rows (T2120)
12 DB Reverse Flys
15 Fore Arm Leaning on Swiss Ball

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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