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Daily Workout WOD, July 8, 2020

08 Jul, 2020

7.8.20

Metcon
Complete 2 sets of:
6/side Side Plank Banded Side Clam (hold for 6 secs at the top)
8 Med Ball Hang Squat Cleans
3/side Single Leg Hip Thrust (2 sec pause at the top)
5 Box Jumps
Hang Squat Clean + Split Jerk (EMOM x 5 mins: 1 + 1)
Perform a Squat Clean from the Hang position followed by Split Jerk

Build in weight until you reach a weight you can sustain for the next EMOM.
Hang Squat Clean + Split Jerk (Every 2 mins for 12 mins: 3 + 1)
Perform a Squat Clean from the Hang position followed by Split Jerk

Build to a heavy complex for the day!
Metcon (4 Rounds for reps)
Complete 4 sets for Max Reps of:
1 min Assault Bike / Row
1 min DUs / Singles
1 min Burpee Box Jump Overs (24/20)
Rest 1 min

Accumulate as many reps/calories as possible.
Switch at about 55 secs to allow for a 5 sec transition to the next exercise.
Metcon
Optional Extra Work

AQAP complete 5 rounds of:
150ft Sandbag Carry (150/100)
5 Sandbag over Shoulder (150/100)

*No Sandbag: Double KB Cleans (70/53 or 53/35)
*If you use (53/35) go with 10 Double KB clean & 200ft Carry

EMOM x 12 mins:
1. 8-12 Pikes on Rower (in control)
2. 20 sec L-sit (toes pointed forward, perfect form)
3. 30 sec Landmine Rotations (like last week)
4. 20 sec GHD Hold

Post Training Stretch
5 mins/side Hamstring Stretch

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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