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Daily Workout WOD, July 9, 2021

09 Jul, 2021


1 min Assault Bike or Row
1 min DUs / Singles
1 min Banded Hip Thrusts
1 min Banded Scapula Push Ups
1 min Banded Good Mornings
1 min Banded Pull Downs
1 min Alternating Barbell Single Leg Deadlifts
1 min Romanian Deadlifts
Romanian Deadlift (In a 13 min window build to a heavy 3 rep)

Rest 3 Mins
Bench Press (In a 13 min window build to a heavy 3 rep)
Metcon (Time)
AQAP complete 3 rounds of:
40/30 Cal Row or 30/24 Cal Assault Bike
75 DUs / 100 Singles
20 Wall Balls (30/20) or 40 at (20/10)

Time Cap: 14 mins
Optional Extra Work

Run 1000m (easy)
Then complete 5 sets of:
30 secs on 30 secs off (progressive)
Then Run 800m for time!
10 min easy cool down

Complete 3 sets of:
15 Pike on Rower
30 sec Stir the Pot on Swiss Ball
12/side Kneeling Landmine Rotations (elbow’s bent)
3×10 sec 1 arm Superman Plank on bench
12/side Wide Stance Banded Rotations
Rest 90 secs

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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