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Daily Workout WOD, May 3, 2022


200m Run

Then complete 2 sets of:
10/side Banded External Rotations
10 Banded Pull Aparts

Then together complete:
1 min Plank Shoulder Taps
1 min Shoulder Taps with feet on box or knees on box
1 min HS Hold alternating feet on box

Then go the wall!

5 mins Technical Focus

Kick up to HS / Kick up to HS with Box / Wall Walk
Down in bottom of HS + kick out / kick up to HS no box / Wall Walk + Lateral Walk side to side

Metcon (3 Rounds for reps)
Complete 3 sets (1+2= 1 set) of 3 mins on, 1 min rest of:
1. Run (only Row if it is raining)
2. AMRAP of:
15 GHD Sit Ups / Med Ball Straight Leg Crunches + 10 Strict HSPUs / Kipping / Push Ups

Every 100m completed counts as 1 rep
Calculate total reps completed for each set
Bench Press (Weight)
In 13 mins complete 3 sets of:
10(-1) DB Bent Over Rows
Rest 20 secs
5(-1) Bench Press
Rest 20 secs
12 DB Reverse Flys
Rest 90s
Optional Extra Work

Complete 4 sets of:
1000m Row
40ft HS Walk / 5 Wall Walks
3 Legless Rope Climbs / 6 Rope Climbs
Rest 2 mins

Compete 3 sets of:
15 Banded Reverse Hypers
1 min/side Side Plank
Rest 90 secs

Archives Previous WODs
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
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
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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