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Daily Workout WOD, July 13, 2021

13 Jul, 2021


200m Run
90 sec/side Rear Foot Elevated Split Squat (hold at the bottom for 5 secs)
Then in 8 mins complete 2-3 sets of:
1 min Banded Monster Walks (forward and backward)
8 Banded DB Goblet Squats (T32X1)
8/side DB Lateral Squats
8/side Bird Dogs
Wide Stance Box Squat (Every 90 secs x 12 mins (8 rounds): 3 reps)
With feet about 5-6" wider then normal stance perform High Bar Back Squats to bench about 13-15" high where shins are vertical at bottom.

Do not place your feet like a regular squat. The Box Squat should be performed with a wide stance and your toes pointed outward.

1 – Shins in line with feet and knees
2 – Knees in line with feet while pushing up (concentric phase)
3 – Push out your chest during the eccentric & concentric phase

Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
200m Run
15 Push Press (115/80)
1-6 Ring MUs / 1-6 Bar MUs / 5-10 C2B Pull Ups / 5-10 Pull Ups / 10-15 T2B / 10-15 Hanging Knee Raises

The goal is to have the perfect pace here to complete your gymnastic pull unbroken each time!

For 8 mins cycle through:
10-12 Kneeling Barbell Roll Outs
45 sec/side Side Plank

Rest as needed
Optional Extra Work

Complete 6 sets of:
3 Sumo Deadlifts
build to a heavy 3 rep for the day)

Touch and Go Power Cleans:
1 x 6
Rest 2 mins
1 x 5
Rest 2 mins
1 x 4
Rest 2 mins
1 x 3

EMOM x 5 mins:
5 Touch and Go Power Cleans at 80% of your previous 5 rep max of the day

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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