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Daily Workout WOD, September 29, 2020

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29 Sep, 2020

9.29.20

Metcon
2 mins/side OH Banded Distraction
Then complete 3 sets of:
10/side Banded External Rotations + Wall Slides
10 Banded OHS (just a band around a post)
8 Hang Muscle Snatches
Power Snatch + Hang Squat Snatch (Every 90 sec for 12 mins (8 rds): 1+2)
Perform a Power Snatch followed by a Squat Snatch from the Hang position without putting bar down

The Hang Squat Snatch starts from below the knees
Build to heavy complex for the day
Power Snatch + Hang Squat Snatch (EMOM x 4 mins: 1+2)
Perform a Power Snatch followed by a Squat Snatch from the Hang position without putting bar down

Cpmplete the EMOM at 85-90% of max weight for complex
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
400m Run
15 Burpee Box Jumps (24/20)

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
400m Run
20 Power Snatches (75/55)
Metcon
Optional Extra Work

Complete 3 sets of:
3-5 Rope Climbs / 6-12 Strict Rope Pulls
5-10 Ring MUs / 6-12 Bar or Ring Dips
18 KB Swings (70/53)
50-100ft HS Walk / 7 Wall Climbs
Rest 4 mins

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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