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Daily Workout WOD, July 31, 2020

31 Jul, 2020

Cup Match Wod Day 2
Come and join us for Day 2 of our Cup Match wod. Make sure to wear your colors and represent your team while competing in some fun but challenging workouts!

Metcon
Lift to De Game!

Teams compete in a race from East to West on the Assault Bikes. Total distance traveled by each team mate is 20 Calories (16 for Ladies). This represents the distance in miles from St. George’s Cricket Club to Somerset Cricket Club (32.5km). Total time for each team to complete their rides will be recorded. The amount of time (seconds) between the winning team and the second placed team will be added to the winning team’s score.

Metcon
Crown & Anchor

Each athlete will be given an amount to gamble with. At the end of the designated time, the total amounts won by each team will be calculated and added to the team’s total runs scored. The amount of point difference between each team will serve as seconds advantage for the main match.

Metcon
The Match Day 2

"Twenty 20"
AQAP Compete:
200m Run
20 Down Ups
20 Air Squats
20 Push Ups
20 Step Ups
20 Alternating Lunges
200m Run
20 No Jump Burpees
20 Back Squats (75/55)
20 Decline Push Ups
20 Box Jumps (24/20)
20 Alternating DB Lunges (35/20)
200m Run
20 Burpees
20 Front Squats
20 Shoulder to Overhead
20 Burpee Box Jumps
20 Alternating Front Rack Lunges
200m Run
20 Bar Over Burpees
20 OH Squats
20 Strict Press
20 Burpee Box Jump Overs
20 Alternating OH Lunges
200m Run

The winning team will be given a head start that will be calculated using the Lift To De Game and Crown & Anchor scores. Athletes will be given a placing upon finishing. The team with the highest placing total at the end of The Match Day 2 wins!

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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