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Daily Workout WOD, September 14, 2022

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9.14.22

Metcon
200m Run
Then complete 3 sets of:
10 Banded Pull Downs
10 Banded Reverse Flys
10/side Banded External Rotation Abduction
10 Banded Triceps Press Downs
5 Banded Push Ups
Bench Press (Weight)
In 16 mins complete the following:
5-4-3-2-1 Bench Press
Rest 1 min
5-4-3-2-1 Strict Pull Ups
Rest 1 min

(Build to a heavy 1 rep Bench Press. Increase weight on Strict Pull Ups if able)

Metcon (Time)
AQAP complete:
20/15 – 15/12 – 10/8 Assault Bike
20-15-10 C2B Pull Ups / Pull Ups / Ring Rows

Rest 3 mins

30-20-10
Single Arm OH DB Lunges (50/35 – 35/25 – 25/15)
T2B / Hanging Knee Raises

Time Cap: 20 mins

If there are not enough Assault Bikes you can substitute the following Calories on the Row: 26/20 – 20/16 – 13/10

Metcon
IN CLASS MOBILITY
In the time remaining complete:
90 secs/side Banded Hamstring Stretch
90 secs/side Pec Stretch on post
Metcon
Optional Extra Work

Complete 3 sets of:
8/side DB Alternating Z Presses
Rest 30 secs
8/side Incline Bench Alternating DB Rows
Rest 2 mins

Complete 3 sets of:
15 Incline Bench Prone Trap Raises
15 DB Reverse Fly

Archives Previous WODs
Daily Workout - Wed, Mar 22
Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps

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