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Daily Workout WOD, August 18, 2021

18 Aug, 2021

8.18.21

Metcon
200m Run
90 sec Wrist Stretch on floor

Then complete 2 sets of:
10/side Single Leg Deadlift with Banded Row
15 PVC Good Mornings

Then complete 2 sets of:
6 Clean Grip Romanian Deadlifts + 6 Hang Muscle Cleans + 6 Jump Squats (build weight as able)

Then complete 2 sets of:
6 Hang Power Cleans with a 2 sec pause at the knees (build weight as able)

Hang Power Clean (EMOM x 12 mins: build to heavy 3 rep using:)
Mins 1-4: 5 reps
Mins 5-8: 4 reps
Mins 9-12: 3 reps
Metcon
Every 3 mins x 18 mins (6 rds):
1. 400m Run
2. AQAP complete:
15 DB Deadlifts (50/35)
15 DB Push Press
15 Burpees over DBs (lateral)
Metcon
Optional Extra Work

Complete 4 sets of:
6(-1) Bench Press (TX130)
Rest 30 secs
8(-1) Barbell Bent Over Rows
Rest 2 mins

EMOM x 10 mins:
1. 6-8 GHD Raises / 15 Banded Leg Curls
2. 15 GHD Sit Ups

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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