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Daily Workout WOD, January 24, 2020

24 Jan, 2020

1.24.20

Metcon
2 mins/side Standing Banded Couch Stretch
Then complete 3 sets of:
300/250m Row
6 OH Reverse Lunges with a 5 sec hold at the bottom (knee just off of ground)
10 Band Slides
5/side Single Arm DB Split Jerk
Clean Lift Off (Every 2 mins for 8 mins (4 rds): 5 reps)
This is the first pull of the Clean movement from the ground to knee level. Keep back angle in check. Focus on upper back and weight in mid foot when you pause at the knee.

Complete all 4 rounds at 100% of your max Clean.
Squat Clean + Jerk (Every 2 mins for 14 mins (7rds): 3 + 1 Split Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Start at 75% of 1RM and build to a heavy/perfect complex for the day.
Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 4 mins:
6 Burpee Box Jumps (30/24)
6 Power Cleans (135/95)
6 Shoulder 2 Overhead

Rest 4 mins between sets

You should aim for the BB complex to be unbroken!
Metcon
Optional Extra Work

Complete 2 sets of:

AMRAP x 4 mins:
Buy in – 500/400m Row or 30/22 Cal Assault Bike or 100 DUs/200 Singles
In the remaining time –
4 Burpee Box Jumps (30/24)
4 Barbell Sumo Deadlift High Pull (135/95)
4/side Barbell Front Rack Lunges (135/95)

Complete 3 sets of:
1 min Double KB Front Rack Carry (53/35)
15-20 Pike on Rowers
10-12 Reverse Flys

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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