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Daily Workout WOD, July 20, 2020

20 Jul, 2020


2 mins/side OH Banded Stretch
Then complete 2 sets of:
8 Behind the neck Snatch Grip Strict Press
5/side Single Arm OH DB Lunges
5/side DB Squat Snatch
Snatch Balance (EMOM x 5 mins: 1-3)
If you want to make it spicy go for a heavy single each minute. Otherwise go with a more moderate weight for 3 reps.
Snatch (Every 2 mins for 12 mins: 3 touch and go reps)
Work on keeping your hips high on the 2nd & 3rd reps of your touch and go. Use your Romanian Deadlift position and transfer it in this power position focusing on using that posterior chain with high velocity and precision in your movement (keep the bar close to you all the time, keep scapula & lats tight!)
Metcon (Time)
AQAP complete 5 rounds of:
20/15 Cal Assault Bike or Row
12 Alternating DB Snatches (50/35)
15 Push Ups

Time Cap: 15 mins

The goal here is to get keep your DB Snatches unbroken and keep a steady pace throughout. Start at 85% of your capacity. Then pace down in sets 2-3. Pick your pace back up for round 4 Finish hard on round 5.
If Push Ups are a weakness, cut them into 2 or 3 sets from the start.

Optional Extra Work

Complete 4 sets of:
3-4 Bar MUs + 4-6 C2B Pull Ups + 6-8 Pull Ups + 8-10 T2B
Rest 45 secs
400/300m Row
Rest 45 secs
25 GHD Sit Ups
Rest 45 secs

If you can’t perform the gymnastic movements unbroken, cut the reps by 2 on each exercise.

Archives Previous WODs
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.
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
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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