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Daily Workout WOD, July 10, 2020

10 Jul, 2020


2 mins/side Banded Hamstring Stretch
Then complete 2 sets of:
10 PVC Good Mornings
10 Banded KB Swings
10/side Wall Dead Bugs
10 No Jump Burpees
Romanian Deadlift (6-4-6-4-6-4)
You can use Double overhand grip or mixed grip.
Rest up to 2 mins between sets!
Deadlift (Every 45 secs for 6 mins: 2 at 85% of 4RM)
These reps MUST be TOUCH and Go!
All sets at one weight!
Metcon (Time)
Box Jumps (24/20)
KB Swings (70/53)
Max(-1) Strict Ring Dips after each set

Time Cap: 12 mins
If you are unable to perform Strict Ring Dips then substitute Push Ups
Complete 3 sets of:
3-6 Strict T2B /Toes to Rings
3/side Alternating V-UPs
6 V-UPs
6 Straddle V-UPs
12 Hollow Rocks
12 sec Hollow Hold
Rest up to 90 secs
Optional Extra Work

Complete 3 sets of:
Max(-1) Wide Grip Strict Pull Ups
Rest 20 secs
10(-1) Supinated Grip Barbell Bent Over Row
Rest 90 secs

Complete 2 sets of:
6/side DB Rear Foot Elevated Split Squats
8-10/side Rear Foot Press on wall Single Leg Deadlifts (use landmine with strap for more weight)

Post Training Stretch
3 mins/side Banded Bully

Archives Previous WODs
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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