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Daily Workout WOD, February 1, 2021

01 Feb, 2021

2.1.21

Metcon
90 secs/side Couch Stretch
Then complete 3 sets of:
8/side Banded Side Clams
6/side Half Kneeling DB Strict Press
8/side DB Rear Foot Elevated Split Squats
8 Down Ups
Metcon
Every 5 mins x 15 mins:
20/15 Cal Assault Bike or Row
10 Thrusters (135/95)
20 Burpees over Bar (bar facing)
5 Thrusters (135/95)

We are going into full open prep mode for this cycle. There will be lots of metcons and intervals before lifting! Let’s get our engine & capacity ready because the Open this year will be particularly based on your capacity!!!
Clean (EMOM x 6 mins: 3 Squat Cleans)
Slowly build to 60% of 1RM
Clean (Weight)
AQAP but also for Quality complete the following as Squat Cleans:
5 at 60% of 1RM
4 at 70% of 1RM
3 at 80% of 1RM
2 at 85% of 1RM
1 at 90% of 1RM
2 at 85% of 1RM
3 at 80% of 1RM
4 at 70% of 1RM

Time Cap: 12 mins

Your rest between each set is the time you take to switch your weights.
Basically try to do complete this metcon as quickly as you can but take the rest you need to be able to perform each set.
If you cannot get to 90% today you have 3 attempts before going down back to 85%.

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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