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Daily Workout WOD, September 9, 2022

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9.9.22

Metcon
2 min Assault Bike, Row or 400m Run
90 secs/side Overhead Banded Distraction
1 min Prone WTY
1 min/side DB Half Get Ups
1 min Overhead Barbell Reverse Lunges
1 min/side Hang DB Snatches
1 min Hang Muscle Snatches
Metcon
In 5 mins complete 3 sets of:
3 Hang Squat Snatches + 3 Snatch Balances

Complete the 1st set with an empty barbell, then add weight as comfortble for the final 2 sets.
Snatch (Weight)
Every 45 secs x 12 mins (15 rds):
1-5: 1 Squat Snatch at 75% of your 1RM
6-10: 1 Squat Snatch at 80%
11-15: 1 Squat Snatch at 80-85% (pick one weight for all 5 sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 mins of:
5 Power Snatches (115/80)
6/side Overhead Barbell Lunges
50 DUs / 100 Singles
Metcon
IN CLASS MOBILITY
In any time remaining complete:
2 mins/side Hip Mobility
2 mins/side Shoulder Opener
Metcon
Optional Extra Work

Every 3 mins x 18 mins:
20 sec Assault Bike Sprint
(Use a pace that you can maintain throughout the 6 sets)

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins