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Daily Workout WOD, October 25, 2021

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25 Oct, 2021

10.25.21

Metcon
In 12 mins complete:
200m Run
90 secs/side Couch Stretch
1 min Alternating Spiderman Lunges with Thoracic Twist
1 min/side Single Leg Hip Thrust on floor (hold for 3 secs at the top)
1 min Inchworms
1 min Front Rack Reverse Lunges (pause for 2 secs in the bottom)
1 min Hang Muscle Cleans
1 min Shoulder Activations
Hang Power Clean (Weight)
EMOM x 12 mins:
1. 5 Hang Power Cleans at 80-85% of your 1RM
2. 5 Weighted Strict C2B Pull Ups or Pull Ups with a light weight

Work with 80% minimum on the first set of HPC and increase the weight if you can. Try to work with the heaviest weight possible on each set.

Metcon (Time)
AQAP complete:
15-12-9
DB Thrusters (50/35)
DB Facing Burpees
T2B / Hanging Knee Raises

Time Cap: 8 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
34 DB Thrusters (50/35)
27 T2B / Hanging Knee Raises
21 Burpees Over DBs (lateral)

Time Cap: 6 mins
Metcon
Optional Extra Work

Option #1 – Power

Every 90 secs x 15 mins:
2 Squat Snatch from blocks above knees
(work with 75-82.5% 1RM Snatch)

Complete 3 sets of:
5 x 1 Snatch Lift Off + 1 Snatch Pull at 90-95-100% of 1RM Snatch
(on the lift off pause 3 secs at knees)

Option #2 – Engine

Every 2 mins x 24 mins:
45 sec Max Cal Row

Archives Previous WODs
Daily Workout - Fri, Jun 2
Metcon

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys

Technique

In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight

Metcon

Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.

Metcon

Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean