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Daily Workout WOD, October 26, 2021

26 Oct, 2021

10.26.21

Metcon
1 min Row
90 secs/side OH Banded Distraction
Then EMOM x 8 mins of:
1. 30 sec Ring Plank
2. 30 sec Active Hang on bar
3. 30 sec Top of Ring Row Hold
4. 30 sec HS Hold / On Wall / Feet on Box
Metcon
For 5 mins practice the following Kipping Drills:
1. Basic Butterfly motion with arms and legs straight / Beat swings on bar
2. Basic Butterfly motion with feet on box / Kipping with feet on box
3. Basic Butterfly motion with only 1 leg / Half Kipping on bar (elbow half bent) or Full Kipping on rings for beginners
Metcon
EMOM x 8 mins:
1. Max Effort Strict Deficit HSPUs / Regular Strict HSPUs / Pike HSPUs with feet on box / Decline Push Ups / Push Ups
2. Max Rep (-2) C2B Pull Ups / Pull Ups / 10 Hard Ring Rows

directly into

EMOM x 6 mins:
1. Max Rep Regular Strict HSPUs / Pike Strict HSPUs / Decline Push Ups / Push Ups
2. Max (-1) Strict Pull Ups / 6 Hard Ring Rows

The focus today is on the Kipping Pull Ups and NOT on the HSPUs.
On the max reps, you need to hit around 10 reps. So, if you can hit 2 x C2B pull Ups, but 12 x Kipping Pull Ups, then work on your Kipping Pull Ups on this part since the goal is to get some high reps in the bank.
If you can Kip for 3-5 reps and are beginning with them, aim for 30 secs of work with a 1st unbroken set.
Metcon (Time)
AQAP complete:
15-10-5 Power Snatches (135/95)
15-10-5 Burpee Box Jump (24/20)
20- 15-10 Cal Row

Rest 3 mins

AQAP complete:
15 Power Snatches (135/95)
15 Burpee Box Jump Overs (24/20)
30/24 Cal Row

Time Cap: 16 mins

For the Power Snatches you should aim for 5 reps touch and go unbroken each time. The goal is 5-5-5- on the 1st set, then 5-5- on the 2nd, etc.
In the last section you should be going all out. And really push yourself on the Burpee Box Jump Overs!

Metcon
Optional Extra Work

Complete 2 sets of the following running or on the Assault Bike:
1 min, walk 30 secs
2 mins, walk 1 min
3 mins, walk 1 min
2 mins, walk 1 min
1min
Rest walk 3min
(use your best pace possible on each)

Complete 3 sets of:
45 sec Double KB OH Carry
45 sec Kneeling Bottom Up KB Hold
45 sec/side Weighted Side Plank
Rest 2 mins

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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