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Daily Workout WOD, September 3, 2021

03 Sep, 2021

9.3.21

Metcon
200m Run
90 secs/side Banded Hamstring PNF Stretch
1 min Barbell OH Dead Bug
1 min/side Single Leg Barbell Hip Thrusts
1 min/side Single Leg Deadlift with barbell in back rack
1 min Inchworms
1 min Narrow Push Ups (down in 3 secs, hold for 3 secs at the top)
Deadlift (Weight)
In a 15 min window complete 5 sets of:
2 Touch and Go Deadlifts (building)
Rest 30 secs
Max reps Strict Ring Dips / Bar Dips / DB Push Ups
Rest up to 2 mins
Metcon
10 mins Transition – Kipping Pull Up Work
(spend 90 secs – 2 mins on each exercise)
1. Beat Swings (little range of motion)
2. Beat Swings (large range of motion)
3. Half Kipping / Ring Kip (for beginners on the low rings)
4. Kipping Attempt / Harder range of motion with the low rings
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 C2B Pull Ups
10 Push Ups
10 KB Swing (70/53)
Metcon
Optional Extra Work

EMOM x 8 mins:
3 Position Power Snatch
(floor, mid, high)
Work with 60-70% of your 1RM Power Snatch only

AQAP complete 3 rounds of:
3 Rope Climbs
50ft HS Walk

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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