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Daily Workout WOD, July 30, 2020

30 Jul, 2020

Cup Match Wod Day 1
Come and Join us for our CUP MATCH WOD! Wear your colors to support your team while we tackle some fun team workouts!

Metcon
The Coin Toss

Choose Heads or Tails and see how lucky you are!
Metcon (Time)
The Warm Up

AQAP Complete:
150 DUs / 300 Singles

Points will be awarded to your team depending on where athletes place.
Metcon (AMRAP – Rounds and Reps)
The Build Up – "DBWBAB"

At the start of the first minute complete 1 Wall Ball (20/14) followed by 1 Burpee. Increase reps by 1 at the start of each new minute. Continue until athlete cannot complete the required number of reps within the minute. Points will be awarded to each team depending on where athletes place. A Tie Break goes to the winner of The Coin Toss!

Metcon (2 Rounds for reps)
The Match

Batting Team
AMRAP x 10 mins:
10 DB Deadlifts
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Push Press
100m Run

Rest 4 Mins

Fielding Team
AMRAP x 10 mins:
10 KB Swings (35/25)
10 KB Goblet Reverse Lunges (5/side)
10 KB Weighted Step Ups
10 Hanging Knee Raises
10/8 Cal Row

The team that won The Coin Toss gets to choose which AMRAP they complete first, Batting or Fielding. Athletes will work through each AMRAP and on the completion of each round they will yell out either St. George’s or Somerset! The Umpire will mark 1 point for each competed round under the team’s name. When the team is batting, these points will count towards their teams total score. When the team is fielding each point will count as a minus towards the other team’s batting score.

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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