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Daily Workout WOD, February 10, 2020

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10 Feb, 2020

2.10.20

Metcon
Complete 2 sets of:
30 sec Deficit Bottom of Push Up Hold (use 2 plates, on knees or feet – stretch your pecs)
10 Banded Reverse Flys + 10 Y Stretches
Then complete 2 sets of:
8/side OH Barbell Reverse Lunges
8/side 1 Arm OH Banded Squats (mini band just below knees)
Snatch Balance (EMOM x 5 mins: 3 reps (from the ground) )
Use as a warm up!
Scale to 8 Behind The Neck Push Press
Snatch (Every 90 secs for 12 mins: 3 Touch and Go Reps)
Begin the 8 rounds at 60% of your 1RM Squat Snatch and build to a heavy touch and go 3.
Metcon (Time)
10-8-6-4-2
Squat Snatch (80% of your heaviest 3RM TnG from above)
Ring MUs

Time Cap: 14 mins
This is a complex workout, scale accordingly!
Metcon
5 mins of Shoulder Health:
12 DB Seated External Rotations
(3 sec Eccentric – bring your working hand up with the non working arm)
12 DB Reverse Flys – thumbs up on incline bench or butt against wall (T2120)
Metcon (AMRAP – Rounds and Reps)
Optional Extra Work

AMRAP x 10 mins:
3-6-9-12-15-18-21….
Row for Calories
Thrusters (95/65)
Burpees over the Bar (lateral)

Archives Previous WODs
Daily Workout - Mon, Mar 27
Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs