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Daily Workout WOD, March 25, 2021

25 Mar, 2021

3.25.21

Metcon
In 12 mins complete:
200m Run
90 secs/side Hip & Knee External Rotation on the floor
In the remaining time cycle through:
10 Dead Bugs
8 Romanian Deadlifts
8 Hang Muscle Cleans
8 Push Presses
Power Clean (Weight)
EMOM x 8 mins:
3 Power Cleans at 60-70% of you 1RM + 3 Jump Squats as high as possible after each set of Cleans

We are looking for perfect Cleans today. Find your groove. Focus on speeding up the bar from the knees to the receiving position.
DO NOT GO FOR A PR TODAY!

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 30 mins:
800m Run
50 Power Cleans (95/65)
50 Burpees over the Bar (lateral)
50 OH Plate Lunges (45/25lb plate)
50 T2B / HKR

Separate the work as desired. The run can be divided into 100m, 200m or 400m intervals.
Metcon
Optional Extra Work

Complete 4 sets of:
8-10 Seated DB Strict Press with a neutral grip (T2020)
Rest 30 secs
Max effort (-2) Horizontal Ring Rows (T2020)
Rest 1 min only

Complete 3 sets of:
20 Banded Triceps Pull Downs
20 Banded Biceps Curls
20 Banded Pull Aparts
Rest 90 secs

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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