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Daily Workout WOD, July 11, 2022

7.11.22

Metcon
Complete 2 sets of 200m Run + 10 Down Ups
Then:
90 secs Bench T-Spine Stretch
90 secs/side Hip External Rotation on bench
2 x 30 sec DB/KB Bottom of Squat Hold
Then complete:
1 min Clean Grip Deadlifts
1 min Hip Squat Cleans
1 min Hang Squat Cleans
Metcon
5 mins of Technical Work
Complete 3 sets of:
3 Clean Lift Offs + 3 Squat Cleans

Focus on low hips in the first phase of the pulling. Even if you are taller, try to get your hips a bit lower than usual. We want to focus here on starting the bar from the floor and pull at the same time the hips are ascending.
Clean (Weight)
Every 90 secs x 15 mins: 3 Squat Cleans at 70-80% of your 1RM
Take 5-7 sec between each rep, no touch and go!
Metcon (Time)
AQAP complete 5 rounds of:
400m Run
12 Power Cleans (135/95 – 115/80 – 75/55)
12 Back Rack Lunges x12 (135/95 – 115/80 – 75/55)

Time Cap: 17 mins

Pace the second run, try to remain steady and make everything touch and go for as much as possible on the Cleans.
You should choose a weight that you can perform 6 unbroken touch and go Power Clean reps each round.

Metcon
IN CLASS MOBILITY
90 secs/side Banded Hamstring Stretch
Metcon (Weight)
Optional Extra Work

Optional Extra Work

Complete 2 sets of:
2 mins of max rep Strict HSPUs
Rest 2 mins
(start both set with a max set (-1), then finish your 2 mins with sets of 2-3 max)

Complete 4-6 sets on the Row or Ski Erg of:
300m moderate (at 26-28 rpm)
300m hard (at 30-32rpm)
Rest 2 mins
(focus on a powerful stroke)

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips