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Daily Workout WOD, October 26, 2020

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26 Oct, 2020

10.26.20

Metcon
Complete 2 sets of:
8/side Rear Foot Elevated Split Squats
8/side Overhead PVC Cossack Squats
8 Wall Slides

Then complete and EMOM x 6 mins of:
1. 5 Wall Ball Jumps (as high as possible)
2. 3/side Single Leg Broad Jumps (dynamic)

Power Snatch + Snatch Balance (EMOM x 5 mins: 1 + 1)
Perform the Power Snatch movement, bring the bar to a back rack position, then perform a Snatch Balance

Focus here on the Snatch Balance. Transition the bar from the overhead position to your back rack and then perform the Snatch Balance.
No missed reps here!
Snatch Pull + Power Snatch + Squat Snatch (EMOM x 10 mins: 1 + 1 + 1)
Complete the three listed movements as a complex

Mins 1-5: 70-80% of your 1RM Power Snatch
Mins 6-10: 80-85% of your 1RM Power Snatch
Metcon (Time)
AQAP complete 3 rounds of:
10/side Overhead Barbell Lunges (135/95)
400m run
30 GHD Sit Ups / DB Anchored Sit Ups

Time Cap: 15 mins
Metcon
Optional Extra Work

EMOM x 5 mins:
1-3 Strict Ring MUs / Kipping C2B Pull Ups (pick a number you can hit unbroken)

Complete 4 sets of:
1 min Max Cal Ski Erg / 1 min Max Cal Row
10 Strict Deficit HSPUs x10* / or 10 Regular Strict HSPUS
7/5 Ring MUs / Kipping Ring Pull Ups
Rest 2 mins

*if you cannot complete the 10 reps in 2 sets or less, then scale the deficit.

Archives Previous WODs
Daily Workout - Fri, Jun 2
Metcon

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys

Technique

In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight

Metcon

Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.

Metcon

Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean

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