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Daily Workout WOD, February 13, 2020

13 Feb, 2020

2.13.20

Metcon
Complete 2 sets of:
90 sec Bench T-Spine Stretch
45 sec/side Dynamic Pigeon Pose
Then with a barbell complete 2 sets of:
8 Muscle Cleans + 8 Push Presses + 3 Split Jerks each leg (work both)
5 Slam Balls + 3 Kneeling to Squat to Jump + 5 Med Ball Push Presses (HIGH)
Power Clean + Split Jerk (In a 10 min window work up to a heavy 1 + 1)
Perform the Power Clean movement followed by the Split Jerk movement in a complex
Metcon (Time)
AQAP with a partner compete 5 rounds of:
15 Synchronized Bar over Burpees (bar facing)
Then one after the other complete the following unbroken:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Time Cap: 15 mins

Scale so that the barbell work can be completed unbroken.
One round = the Burpees + each partner completing one round of the barbell complex.

Metcon (2 Rounds for reps)
DEATH FINISHER
In 10 mins complete 2 attempts of a 500m Row ALL OUT SPRINT!!!!

Rest for 4-5 mins between attempts
Metcon
Optional Extra Work

Perform 2 more sets of the Rowing!

Complete 3 sets of:
12 DB Reverse Flys
12 Prone Trap Raises
Rest 90 secs

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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