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Daily Workout WOD, July 13, 2021

13 Jul, 2021

7.13.21

Metcon
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.

FOCUS:
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!
Metcon
IN CLASS CORE CIRCUIT

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

Rest as needed
Metcon
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
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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