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Daily Workout WOD, August 26, 2021

26 Aug, 2021

8.26.21

Metcon
In 10 mins complete:
50 DUs / 100 Singles
Then for the remaining time cycle through:
10 Down Ups
5/side Quadruped Thoracic Rotations
5/side Samson Stretches
5/side DB Plank Rows
5/side Single Arm DB OH Reverse Lunges
Dumbell Bench Press (Weight)
In a 10 min window complete 3 sets of:
6 DB Bench Press
Rest 30 secs
3/side OH Barbell Lunges (from the rack)
Rest 2 mins
Metcon
Complete 2 sets of:
30 secs Beat Swings
30 sec HS facing wall – alternated foot
30 sec Candlestick Roll to 2 Leg Jump / Candlestick Roll to Alternating Pistol Squat
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
40 DUs / 80 Singles
6/side OH Barbell Lunges (135/95)
30 sec Double KB Front Rack Hold (53/35)

P2 starts when P1 is starting the KB hold!

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
15 Box Jumps (24/20)
3 Ring or Bar MUs / 5 C2B Pull Ups / 10 Pull Ups / 15 Ring Rows
17 DB Thrusters (50/35)

P1 completes Box Jumps while P2 rests, then P2 completes Box Jumps while P1 rest. Continue as so for the 10 mins.
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 5-7 Kipping Parallette HSPUs
2. 12 Burpee Box Jump Overs (24/20)
3. 1-2 Legless Rope Climbs

Complete 3 sets of:
12 Prone Trap Raises
12 Incline Bench Cuban Presses
12/side DB Seated External Rotations
Rest 90 secs

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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