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Daily Workout WOD, July 23, 2020

23 Jul, 2020

7.23.20

Metcon
Complete 3 sets of:
10 Banded Pull Aparts
10 Prone WTY Stretch
10 Romanian Snatch Grip Deadlifts
10 Behind the Neck Snatch Grip Push Press
10 OHS
10 No Jump Burpees
Snatch + OHS (EMOM x 5 mins: 1 + 3)
This is a warm up for the next part. Build until you reach about 70%. You can use a Power or Squat Snatch.
Metcon (Time)
AQAP complete:
1000m Run
1 Legless Rope Climb
5 Power Snatch or 3 Squat Snatch (185/125)

Time Cap: 8 mins

Scale LLRC to 3 Rope Climbs, 8 Burpee Bar or Ring MUs, 8 Burpee T2B
Scale Snatches to 70% 1RM or 10/side DB Snatch (50/35)

Rest 4 Mins
Metcon (Time)
AQAP complete:
250 DUs (500 Singles)
1 Legless Rope Climb
5 Power Snatch or 3 Squat Snatch (185/125)

Time Cap: 6 mins

Scale LLRC to 3 Rope Climbs, 8 Burpee Bar or Ring MUs, 8 Burpee T2B
Scale Snatches to 70% 1RM or 10/side DB Snatch (50/35)

Rest 4 Mins
Metcon (Time)
AQAP complete:
800m Run
30 T2B
5 Power Snatch or 3 Squat Snatch (185/125)

Time Cap: 8 mins

Scale T2B to 30 Hanging Knee Raises
Scale Snatches to 70% 1RM or 10/side DB Snatch (50/35)

Metcon
Optional Extra Work

AQAP complete:
50 Cal Row
1 Legless Rope Climb / 3 Rope Climbs / 8 Burpee Bar or Ring MUs / 8 Burpee T2B
4 Squat Snatches (125)
3 Power or Squat Snatches at 70%

Complete 8 sets of:
2 Banded Box Squat with bench at 45% 1RM
1 Empty Barbell Counter Movement Jump
Rest 1 min
(use purple band)

Complete 3 sets of:
8 Barbell Bent Over Rows
5-5-5 Banded Biceps Curl (3 different angle work – 5 from bottom to middle, 5 from middle to top, then 5 full reps)
5-5-5 DB Skull Crushers (pause for 15 secs between each 5)

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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