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Daily Workout WOD, June 25, 2021

25 Jun, 2021

6.25.21

Metcon
200m Run
90 secs/side Banded Hamstring Stretch
1 min Straddle & Reach
1 min/side Single Leg Hip Thrusts
1 min Muscle Cleans
1 min Front Rack Reverse Lunges
1 min Dead Bugs
Metcon
EMOM x 5 mins:
2 Hip Squat Cleans + 2 Front Squats

Use this as a technical warm up
Clean + Front Squat (EMOM x 12 mins of: Squat Clean + Front Squat)
Perform Clean with full squat followed by Front Squat

1-4: 2 + 1 at 70-75% of 1RM Squat Clean
5-8: 1 + 2 at 75-80% of 1RM Squat Clean
9-12: 1 + 3 at 80-85% of 1RM Squat Clean
Metcon (Time)
AQAP complete:
7-5-3 Devil’s Presses (50/35)
30-20-10 Wall Balls (20/14)
21-15-9 C2B Pull Ups / Pull Ups / Ring Rows

Time Cap: 8 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
30 C2B Pull Ups / Pull Ups/ Ring Rows
30 Wall Ball (20/14)
15 Devil’s Presses (50/35)

Time Cap: 6 mins
Metcon
Optional Extra Work

E2MOM x 20 mins:
1. 20 sec Assault Bike Sprint
2. 20 sec Ski Erg Sprint

Complete 3 sets of:
30 sec Weighted Hollow Hold
40 sec Weighted Side Plank
60 sec Forward Leaning Front Plank
Rest 1 min only!

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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