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Daily Workout WOD, January 23, 2020

23 Jan, 2020

1.23.20

Metcon
Complete 2 sets of:
8 Inchworms
10 Banded Hip Thrusts
10/side Banded Side Clams
5/side Back Rack Split Squats (T33X1)
Back Squat (5 sets of 5 reps at 80-82.5%)
Rest 2 mins between sets.
Use one weight for all 5 sets! No tempo today.
Metcon (Time)
AQAP complete:
100 Wall Balls (20/14)
(Rx+ – 30/20)

Time Cap: 6 mins

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 12 mins:
20 Deadlifts (225/155)
25 T2B
30 Push Ups

Divide reps as desired
Metcon
Optional Extra Work

AQAP complete 5 rounds of:
1 Legless Rope Climb / 2 Rope Climbs
50ft HS Walk / 3 Wall Climbs
3 Bar MUs

EMOM x 10 mins:
1. 40 sec Double KB Front Rack Carry (70/53)
2. 40 sec Double DB Carry – hard

Complete 3 sets of:
15/side Banded External Rotations (elbow close to trunk)
15 Prone Trap Raises
1 min Pec Stretch on post
Rest 90 secs

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