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Daily Workout WOD, February 24, 2021

24 Feb, 2021

2.24.21

Metcon
In 12 min complete:
90 secs/side External Hip and Knee Rotation on box
Then in remaining time cycle through:
8/side Banded Side Clams
10/side Banded Lateral Walks (band over balls of feet)
5/side Single Leg Hip Thrust on PVC Roller (hold for 3 secs at the top)
Metcon
In 15 mins complete 3 sets of:
8/side RNT Double KB Front Rack Reverse Lunges
12/side Landmine Single Leg Deadlifts
Rest 30 secs
1 min/side Weighted Side Plank
Rest up to 90 secs
Metcon (4 Rounds for reps)
Complete 4 sets of:
15/10 Cal Assault Bike or 21/15 Cal Row
15 Deadlifts (245/165)
Max Effort Ring MU / Max Effort Bar MU / 1 min C2B or Pull Ups or Ring Rows
Rest 3 mins between sets

Time Cap: 24 mins
For example:
If your max effort is 12, 60% of 12 = 7.2. So aim for 7 reps each round.
The goal is to complete each set unbroken!
Metcon
Optional Extra Work

EMOM x 10 mins:
1. 20 GHD Sit Ups
2. 6-9 GHD Raises

Archives Previous WODs
Daily Workout - Mon, Dec 5
Metcon

200m Run

1 min/side Pigeon Pose on the floor

1 min Wrist Stretch

1 min/side Prisoner Split Squats (down in 3 secs)

1 min Barbell Front Squats (down in 3 secs)

1 min OH Barbell Reverse Lunges (down in 3 secs)

1 min Push Press (down in 3 secs)

1 min Split Jerk Practice

Metcon

In 5 mins Complete 3 sets of:

1 Squat Clean + 5 Jerk Dips + 1 Split Jerk

Build as comfortable

Squat Clean and Jerk (Weight)

In a 15 min window complete:

3 sets of 5 at 65-75% of your 1RM

3 sets of 3 at 80%

3 sets of 2 at 82.5-85% (pick one weight for these final 3 sets)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 17 mins:

4-8 Strict HSPUs / 8 DB Strict Press / 8 DB Push Ups

8 Alternating Front Rack Lunges (165/115 - 115/80 - 75/55)

8 Bar Facing Burpees

8 Box Jumps (30/24 - 24/20)

Optional Extra Work

Complete 3-4 sets of:

8/side Glute Bridge Alternating DB Bench Press

Rest 45 secs

8/side Knee Supported Single Arm DB Row (TX120)

1 min Feet Elevated Ring Front Plank

Rest 90 secs

 

Every 90 secs x 12 mins:

12/9 Cal Assault Bike (as fast as possible)

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