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Daily Workout WOD, October 1, 2021

01 Oct, 2021

10.1.21

Metcon
200m Run
90 sec/side OH Banded Distraction

Then for 8 mins cycle through:
6/side Single Arm Half Get Ups
6/side Single Arm OH Reverse Lunges
6/side Single Arm OH Squats
6/side Alternating DB Snatches
6 Behind the neck Snatch Grip Strict or Push Press

Metcon
6 mins of Technical Focus:

The goal here is to get the bar to make contact at the right spot at the hips while pulling as high as you can.

Use this complex as a warm up:
1 Hang Snatch Pull above the knee + 1 Hang Snatch Pull below the knee
+ 1 Hang Power Snatch

3 Position Power Snatch (reverse) (EMOM x 10 mins: 1 rep (building))
The 3 positions are from the ground, below the knee and above the knee
Metcon
In 6 mins complete 2-3 sets of the following:
10 Hollow Rocks / 20 sec Hollow Hold
10 Shoulder Activations
10 Beat Swings
5 Kipping Swings of your choice
3 Wall Walks (5 sec hold at the top)
Metcon (Time)
AQAP complete:
20 Bar MUs / 40 C2B Pull Ups / 40 Pull Ups / 40 Jumping Pull Ups
21 Double DB Snatches (50/35)
100ft HS Walk / 10 Wall Walks
40 C2B Pull Ups / 40 Pull Ups / 40 Jumping Pull Ups / 40 Ring Rows
15 Double DB Snatches (50/35)
75ft HS Walk / 7 Wall Walks
60 Pull Ups / 60 Jumping Pull Ups / 60 Ring Rows / 60 Barbell Rows
9 Double DB Snatches (50/35)
50ft HS Walk / 4 Wall Walks

Time Cap: 15 mins
Metcon
Optional Extra Work

Complete 4 sets of:
6 Bench Press (T30X1)
Rest 30 secs
6-8/side Alternating DB Incline Bent Over Rows
Rest 90 secs

Complete 3 sets of:
8-12 Barbell Curls (T2120)
8-12 Supine DB Triceps Extensions (T2120)
Rest 90 secs

Complete 3 sets of:
30 GHD Sit Ups
Rest as needed

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