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Daily Workout WOD, July 26, 2021

26 Jul, 2021

7.26.21

Metcon
In 12 mins complete:
1 min Row or Assault Bike
90 secs/side Couch Stretch
60 sec Bench T-Spine Stretch
In the time remaining complete 3 sets of:
10 Barbell Romanian Deadlifts
10 Barbell Hip Muscle Cleans
10 Barbell Push Press
10 Barbell Bent Over Rows
Metcon
EMOM x 5 mins:
3 Hip Muscle Cleans + 2 Push Jerks (with 3 sec pause)

Use this as a warm up concentrating on positioning through complex
Power Clean + Push Jerk (Every 90 secs x 12 mins (8 rds): 3 + 1)
Perform Power Clean immediately into a Push Jerk (no pause, practice speed)

Try to start at about 70% of your best Push Jerk and build to a heavy complex.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins:
18/14 Cal Row or 12/9 Cals Assault Bike
18 Power Cleans (95/65)
18 Burpee Box Jump Overs (24/20)
Metcon
Optional Extra Work

Complete 3 sets of:
8 DB Incline Bench Press
Rest 30 secs
10 DB Incline Bench Banded DB Row
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins