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Daily Workout WOD, October 27, 2021

27 Oct, 2021

10.27.21

Metcon
In 12 mins complete:
1 min on either Assault Bike, Row or Ski Erg
90 secs/side Couch Stretch
Then complete 2 sets of:
8/side Bird Dogs
8/side Banded Side Clams
Then complete 2 sets of:
10 Barbell Hip Thrusts with bench (TX220)
7/side RNT DB Goblet Squats (T20X1)
Back Squat (In a 20 min window build to your 1RM)
Warm Up with 5 sets of 3 reps at:
30-40-50-60-70%

Then complete working sets of:
3 at 80%
2 at 85%
1 at 90%
3 at 85%
2 at 95%
1 at 100% (try to hit your 1RM or surpass it if you feel good)

Metcon
Using the Cardio Machine of your choice:

Every 2 mins for 20 mins:
20/15 Cal Assault Bike
or
25/20 Cal Row
or
20/15 Cal Ski Erg

Your nervous system will be stressed with the heavy Back Squats. Choose a calorie target you know that you can complete in 60-70 secs (and no more) on the first 3 sets.
If you are working on the Assault Bike, focus on the RPM. If you are working on the Rower or Ski Erg, focus on the SPM. Try to sustain an efficient pace throughout!
Metcon
Optional Extra Work

Complete 4-5 sets of:
1-5 Strict Ring MUs + 6-9 Ring Dips
Rest 45 secs
1 min Freestanding HS Hold practice
Rest 45 secs
25 GHD Sit Ups
Rest 45 secs

Complete 4 sets of:
6-8/side Kneeling Alternating DB Strict Press (neutral grip)
6(-1) Incline Bench DB Bent Over Row
Rest 90 secs

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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