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Daily Workout WOD, July 6, 2021

06 Jul, 2021


In 12 mins complete:
1 min Assault Bike, Row or 200m Run
1 min/side Banded Hamstring PNF Stretches
Then in remaining time complete 2-3 sets of:
8 Down Ups
8/side Single Leg Hip Thrusts
8/side DB Single Leg Deadlifts
8 Muscle Cleans (building in weight)
8/side Bird Dogs
Clean Grip Romanian Deadlift + Power Clean (Every 45 secs x 6 mins (8 rds): 3+1)
Perform the listed movements as a complex

Go touch and go on each of the Romanian Deadlifts and pause for 2 secs at the knees for the Power Clean.
Power Clean (Weight)
Every 90 secs x 9 mins (6 rds):

All Reps to be performed Touch and Go!

Rd 1 – 10 reps
Rd 2 – 8 reps
Rd 3 – 6 reps
Rds 4/5/6 – 4 reps

Aim for 3 sets of 4 reps at one heavy but perfect weight for the last 3 sets.

Transition and Warmup

Complete 3 sets of:
10-15 Ring Swings then 8 Hips to Rings
10-15 Beat Swings then 8 Hips to Bar
10-15 Kipping Ring Rows then 10-15 Beat Swings
15 Hollow Rocks or 20 sec Hollow Hold x15

Metcon (4 Rounds for reps)
Complete 4 sets of:
90 sec Max Calorie Assault Bike or Row
90 sec Max Burpee Ring or Bar MUs / Burpee C2B Pull Ups / Burpee Ring Rows
Rest 1 min
Optional Extra Work

Complete 5 sets of:
5 Sumo Deadlifts
Build to a heavy 5 for the day

Complete 3 sets of:
8-10 Single Arm DB Incline Bench Press
Rest 30 secs
8-10 Single Arm Banded DB Rows
Rest 90 secs

Complete 3 sets of:
10/side Banded DB Single Leg Deadlifts
Rest 30 secs
10/side DB Windmills
Rest 30 secs
30 sec Weighted Active Hang on bar
Rest 90 secs

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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