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Daily Workout WOD, September 16, 2020

16 Sep, 2020

9.16.20

Metcon
In 8 mins complete 2-3 sets of:
8 Burpee + Tuck Jump
8 Med Ball Cleans
8 Med Ball Squat & Push Press (no wall – aim high)
5 Hang Muscle Clean
5/side Front Rack Reverse Lunges
Power Clean and Jerk + Hang Squat Clean and Jerk (Every 2 mins for 14 mins: build to heavy 1+1)
Perform above movements as a complex
Hang Squat Clean + Split Jerk (EMOM x 6 mins: 1 at 80% of above complex)
Perform a Squat Clean from the Hang position followed by Split Jerk
Metcon (Time)
AQAP complete 5 rounds of:
20/15 Cals Assault Bike or 25/20 Cals Row
15 OHS (115/80)
20 Push Ups

Time Cap: 15 mins

OHS shoulder be unbroken each round, scale weight accordingly.

Metcon
Optional Extra Work

AMRAP x 5 mins:
Max Effort Hang Squat Clean to Thrusters* at 55% of your 1RM Clean & Jerk
*max weight = 165/115

Row or Assault Bike
3 x 5 mins for max distance
Rest Walk 2 mins

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

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