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Daily Workout WOD, October 19, 2020

19 Oct, 2020

10.19.20

Metcon
Perform 2 sets of:
6/side Bird Dogs
6/s Deadbugs
12 Hollow Rocks / 20 sec Hollow Hold

Then complete 2 sets of:
8 Banded Pull Downs + 8 Banded Reverse Flys
8 Shoulder Activations

Then perform:
8 Beat Swings + 8 Hips to Bar or 8 Kippig ring Rows

Metcon
EMOM x 6 mins:
Regular
1. Kipping Ring Row to Sit Ups/transition on Rings
2. Hold at the top of Ring or Bar Dips or the top of a Ring Push Up

Intermediate
1. 3 Sit Up/Transition on Rings with feet on Bench or Box
2. 6-8 Hips to Rings

Advanced
1-3 Strict Ring MUs / 2-4 Ring Transitions only

Metcon
Every 2 mins for 10 mins (5rds):
15/10 Cals Assault Bike or 15 Burpees
3-6 Ring MUs / Bar MUs / C2B Pull Ups / Pull Ups

Rest 2 Minutes
Take the rest then move directly into the next part
Metcon
Every 90 secs for 9 mins (6rds):
45 sec Strict Pull Ups
45sec Strict Ring/Bar Dips

Use a band for both exercises if you cannot perform more than 2 unbroken reps.

Rest 2 Minutes
Take the rest then move directly into the next part
Metcon (4 Rounds for reps)
Every 4 mins for 16 mins (4rds):
700/550m Row Sprint

Go as hard as possible and record your time for round!
You should have about 60-90 secs rest each round.
Metcon
Optional Extra Work

Every 30 secs for 5 mins:
1/side Single Leg Bench Jump + Depth Jump

Every 90 secs for 18 mins:
1 Power Snatch + 1 Squat Snatch
1-4 : at 60-70%
5-8: at 75-80%
9-12: at 80-85%

EMOM x 5 mins:
4 Touch and Go Power Snatch at 70-75% of 1RM
(easy to moderate weight here, work on speed)

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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