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Daily Workout WOD, September 18, 2020

18 Sep, 2020

9.18.20

Metcon
2 mins/side Couch Stretch
Then for 7 mins:
6/side Bird Dogs
3 DB Goblet Squats with a 10 sec pause in the bottom
6/side Lateral Step Ups on Box
1 min Jump Rope
Metcon
EMOM x 6 mins:
(all are 20 secs of effort)
1. 20 secs Alternating Jumping
2. 20 secs Knee to Squat to 1-Leg Jump
3. 20 secs Single Leg Side to Side Hop over line in floor with line on floor

Scale #2 to Jump Squats
Scale #3 to Side to Side Jumps/Hops with both legs
Front Squat (3 sets of 5 reps at 70-75-80%)
Then drop 10lbs/side and go for Max Reps!

Rest 3 mins

Then drop another 10lbs/side and go for Max Reps!

Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 HSPUs
10 Pull Ups
15 Air Squats

Rx+: Alternating Pistol Squats
No need to get everything unbroken here. Pace as if it would be an "Open" workout. Push your wall as far as you can, start smart, cut your reps by 2 and have a rep scheme that helps you to stay consistent all the way through!
Metcon
Optional Extra Work

EMOM x 18 mins:
1. 30 sec Sandbag Cleans (150/100)
2. 2 x 50ft Sled Push at Medium weight
3. Rest
*No Sandbag – Double KB (70/53)
**No Sled – 30 sec Sandbag Squats or Double KB Squats

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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