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Daily Workout WOD, January 21, 2022

21 Jan, 2022

1.21.22

Metcon
90 secs/side Hamstring Banded PNF Stretch
Then complete an EMOM x 9 mins:
1. 45 sec Row
2. 45 sec Dead Bugs
3. 45 sec Romanian Deadlifts
Deadlift (Weight)
In a 10 min window complete 5 sets of:
3 Touch and Go Deadlifts (80-85% of your 1RM)
Rest up to 1 min
3 Weighted Strict Pull Ups / 5 Banded Strict Pull Ups
Rest up to 1 min
Metcon (Time)
AQAP complete 4 rounds of:
24 Box Jump Overs (24/20)
18 C2B Pull Ups / Pull Ups / Jumping C2B Pull Ups or Pull Ups
10 Deadlifts (315/205 – 225/155 – #)
3 Wall Walks or 25ft HS Walk

Time Cap: 15 mins
Metcon
IN CLASS FUNCTIONAL BUILDING:
In the time remaining complete 2-3 sets of:
10/side Single Arm DB Strict Press Neutral Grip
Rest 30 secs
15 Ring Rows (T2120)
Rest 90 secs
Metcon
Optional Extra Work

Complete the following on the Assault Bike:
3 min High Intensity
Rest 2 mins
Then for 9 mins:
45 secs on, 45 secs rest walk

Rest 3 min

3 mins High Intensity
Rest 2 mins
Then for 6 mins:
30 secs on, 30 secs rest walk

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