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Daily Workout WOD, June 18, 2020

18 Jun, 2020

6.18.20

Metcon
For 6 mins rotate through the following:
10/side Banded Side Clams
20 Deadbugs
10 Hang Clean Pulls (below knees)
10 Push Presses
Power Clean + Push Jerk (EMOM x 10 mins: 2 Power Clean + 1 Push Jerk)
Perform Power Clean immediately into a Push Jerk (no pause, practice speed)

Build up to a perfect 2+1 for the day

Rest 2 Minutes
Hang Squat Clean + Thruster (EMOM x 5 mins: 2 Hang Squat Cleans + 1 Thruster)
Perform the Hang Squat Clean followed by a Thruster with putting the bar down

Start at 50% of 1RM Squat Clean
Metcon (Time)
AQAP complete 5 rounds of:
10 Power Cleans (135/95)
10 Burpees over Bar (Bar Facing)

Time Cap: 10 mins

The best strategy here is to cut your Cleans into 2 sets right from the start and keep going like this until the end. Burpees are performed at a moderate and steady pace. Your only breaks should be before your next sets of Cleans.

Metcon
IN CLASS CORE – 7 mins
12/side Side Plank + Knees to Elbow (slow)
15/side Side Crunch
Rest as needed
Metcon
Optional Extra Work

AQAP complete:
10-8-6-4 Bar MUs
20-16-12-8 Kipping HSPUs
If you are unable to do a BMU then do 4-3-2-1 Rope Climbs

Rest 5 mins

EMOM x 8 mins:
5 Bench Press Close Grip T30X1
4-8 Strict C2B Pull Ups

Rest 5 mins

EMOM x 8 mins:
15 Pike on Rower
20 sec OH DB Hollow Hold Flutter Kicks

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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