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Daily Workout WOD, June 26, 2020

26 Jun, 2020

6.26.20

Metcon
Complete 2 sets of:
10 Banded Pull Aparts
10 Prone WTY Stretches
10 Romanian Snatch Grip Deadlifts
10 Behind The Neck Snatch Grip Strict Press
5 Jump Squats (as high as possible)
Hang Power Snatch (EMOM x 10 mins: 2 (from below knee) + Plyo Move)
For the Plyo move:

Beginners – 3 Jump Squats
Intermediates – 1/side Half Kneeling position to Squat to Jump with a Med Ball your hands
Inter-Advanced – Kneeling position to Squat to Jump
Advanced – Kneeling position to Squat to Jump with Med Ball in hands (14/10 max)

The goal here is to max out velocity/speed on the barbell and also on the Plyo move!

Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Metcon
In Class Shoulder Health

Complete 3 sets of:
12 Seated DB External Rotation – Eccentric Portions only
(down in 3 secs, use non-working hand to put back the weight up)
12 DB Reverse Flys (thumbs up)

Metcon
Optional Extra Work

Assault Bike
Complete 2 sets of:
4 mins at 58-60/50-52 RPM
4 mins at 61-63/53-54 RPM
4 mins at 64-66/55-56 RPM

Rest Walk for 2 mins

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