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Daily Workout WOD, May 21, 2021

21 May, 2021

5.21.21

Metcon
For 10 mins cycle through:
1 min Row / Assault Bike
8/side Banded Dead Bugs
6/side Front Rack Russian Step Ups to Reverse Lunges
8/side Single Leg Hip Thrusts – Foot on Bench (hold for 3 secs on top)
8 Barbell Thrusters
Clean + Front Squat (Squat Clean + Front Squat)
Perform Clean with full squat followed by Front Squat

EMOM x 15 mins:
Mins 1-5: 3 +1 at 65% of 1RM Clean
Mins 6-10: 2 + 2 at 70% of 1RM Clean
Mins 11-15: 1 + 3 at 75% of 1RM Clean
Metcon (Time)
AQAP complete 2 sets of:

Buy in: 40/30 Cal Assault Bike or 600/400m Run
Then complete 3 rounds of:
10 C2B Pull Ups
15 Wallballs (20/14)

Rest 2 mins between your sets

Time Cap: 15 mins
Metcon
10 mins of In-Class Core Work

Complete 3 sets of:
45 sec/side Weighted Side Planks
30 sec/side Half Kneeling Banded Paloff Hold
Rest 90 secs

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