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Daily Workout WOD, October 30, 2020

30 Oct, 2020

10.30.20

Metcon
EMOM 8MIN
1. 20-30 sec Hold at the top of the Rings
2. 20-30 sec Hold at the bottom of a Push Ups (chest off of ground)
3. 20/30 sec Hold at the top of a Ring Row (chest to rings)
4. 30 sec Hollow Hold
Push Press (15-12-10-8-6)
Rest 2 mins between sets

Go hard on each set, don’t keep reps in the bank to save for the 6 rep.
Focus here on driving with your hips, not just your quads. Weight on your mid foot and hips in line with your mid foot as well.
Finish every rep with your trunk going forward to end in perfect lock out position, full extension and your ears between your elbows.

Metcon (3 Rounds for reps)
Every 6 mins for 18 mins (3 rds):
1 min Max Calories on Assault Bike or Rower
1 min Max Rope Climbs (scale to Pull Ups or Ring Rows)
1 min Max Burpee Box Jump Overs (24/20)
Rest 3 mins

Targets for each movement:
Assault Bike- 20/15 calories
Row – 25/19 calories
Rope Climbs – 3-5 reps
Pull Ups/Ring Rows – 20 reps (split into 2/3 sets)
BBJO – 15 reps
Metcon
Optional Extra Work

Every 90 secs for 18 mins:
1 Squat Snatch from the low blocks
1-4: 65-75%
5-8: 75-85%
9-12: 85-90%

EMOM x 10 mins:
1. 30 sec OH Yoke Hold / 30 sec Double KB OH Hold
2. 30 sec Sandbag Bear Hug Hold

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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