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Daily Workout WOD, September 24, 2021

24 Sep, 2021

9.24.21

Metcon
200m Run
1 min/side Airplanes
1 min/side Bodyweight Single Leg Deadlifts

Then for 6 mins cycle through:
10 Landmine Romanian Deadlifts
8/side Half Kneeling Landmine Strict Press
6/side OH Landmine Dead Bugs

Deadlift (Weight)
Complete 5 sets of:
5 (No Touch and Go) Deadlifts
Rest 1 min
6(-1) DB Bench Press
Rest 2 mins
Metcon (Time)
AQAP complete 3 rounds of:
20 Wall Balls (30/20)
20 C2B Pull Ups / Pull Ups / Ring Rows
50ft HS Walk (2 x 25ft) / 3-5 Wall Walks / 20 Shoulder Taps

Time Cap: 9 mins

Rest 4 Mins
Metcon (AMRAP – Reps)
IN 7 mins complete:
50 Wall Balls (30/20)
40 C2B Pull Ups / Pull Ups / Ring Rows
Max Distance HS Walk (in increments of 25ft) / Max Effort Wall Walks / Max Effort Shoulder Taps

Every 5 ft of the HS walk = 1 rep
Every Wall Walk = 1 rep
For Shoulder Taps, Left + Right = 1 rep
Metcon
Optional Extra Work

For 20 mins:
45 secs Max Cal Row or Ski
Rest 1 min 15 secs

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

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