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Daily Workout WOD, February 4, 2021

04 Feb, 2021

2.4.21

Metcon
90 sec/side Bent Over Hamstring PNF
Then for 8 mins cycle though:
10 Shoulder Activations
10 Banded Pull Aparts
6/side DB Single Leg Deadlifts
10 Banded KB Swings
Metcon
Complete 3 sets working with the heaviest DB’s possible of:
3/side Alternating DB Snatches
Rest 10 secs
8 Double DB Thrusters
Rest 10 secs
10 Double DB Front Squats
Rest 2 mins & 30 secs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 25 mins of:
15 DB Deadlifts (50/35)
12 DB Hang Cleans
9/side DB Front Rack Lunges
200m Run
Rest 90 secs after each round

Archives Previous WODs
8.10.22
Metcon
400m Run

Then EMOM x 6 mins:
1. 30 sec Down Ups
2. 30 sec Empty Barbell Muscle Cleans
3. 30 sec Empty Barbell Push Press
Power Clean + Jerk (EMOM x 12 mins: 1 Power Clean & Jerk)
Perform Power Clean followed by any Shoulder to Overhead
Build to a heavy 1 rep for the day
Metcon (Time)
AQAP complete 4 rounds of:
75 DUs / Singles
20 T2B / Hanging Knee Raises
5 Power Cleans at 70% of your 1RM from the previous Power Clean & Jerk
Rest 1 min after each round
Time Cap: 15 mins
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
12 Incline Bench Prone Trap Raises
12 DB Reverse Flys
Rest 1 min
Metcon
Optional Extra Work

Option #1:
35 - 45 min Run at low to moderate pace

Option #2:
EMOM x 10 mins:
1 L-Sit Legless Rope Climb / Legless / Rope Climb
(if this is easy then slow down your decent)

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