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Daily Workout WOD, January 27, 2020

27 Jan, 2020

1.27.20

Metcon
Complete 2 sets of:
300/250m Row or 12/9 Assault Bike Calories
5/side Front Rack DB Russian Step Ups (down in 3 secs)
10/side Banded Walk
30 sec Banded Squat Hold (slightly below 90 degrees)
Front Squat (4-4-3-3 (-1) + 1 X Max Effort)
Pause for 2 secs at parallel on your way down.
For the 1 x Max Effort lift use the weight completed for the last set of 3 go for max reps with NO pause!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
5/side DB Snatch (50/35)
5 Strict HSPUs
8 C2B Pull Ups
40 DUs / 40 Singles
Metcon
Optional Extra Work

Complete 3 sets of:
6-8(-1) RNT DB Bulgarian Split Squats (down in 3 secs)
Rest 30 secs
6-9 GHD Raises / Kneeling (down in 3 secs)
Rest 2 mins

Complete 4 sets of:
3-4 Close Grip Bench Press with a 1&1/4 movement
Rest 30 secs
5/side KB Kneeling Alternating Press
Rest 30 secs
7-8(-1) T-Bar Row (hold for 2 secs at the top)
In the fourth set go 10 lbs lighter then your previous weight and go for max reps.
(You can use the T-Grip and put it under a regular barbell or use a towel for that row)

Archives Previous WODs
5.18.22
Metcon
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.
Metcon
IN CLASS SHOULDER HEALTH
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
Metcon
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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