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Daily Workout WOD, September 28, 2021

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28 Sep, 2021

9.28.21

Metcon
In 12 mins complete:
50 DUs / 100 Singles
90 sec PNF Bottom of Squat Hold
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing against your knees for 10 secs

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotation
8/side Side Plank Banded Clam
8/side Banded Lateral Walk
8 Banded Barbell Squats (T32X1)

Back Squat (Weight)
In 20 mins:
Warm up with 4 sets of 5 reps increasing from 30-40-50-60%.

Then:
8 at 68%
6 at 74%
4 at 80%
8 at 72.5%
6 at 82.5%
4 at 87.5-90%

Metcon (Time)
AQAP complete 8 rounds of:
5 Thrusters (135/95)
35 DUs / 50 Singles
10 T2B / Hanging Knee Raises

Time Cap: 12 mins
Metcon
IN CLASS SHOULDER HEALTH

Complete 3 sets of:
30 Banded Pull Aparts
Metcon
Optional Extra Work

Complete 400m Fartlek Run separated this way:

6 sets of the following:
200m hard
200m moderate

Rest walk 1 min

Then alternated:
200m moderate
200m hard
Rest walk 2 mins

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins