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Daily Workout WOD, August 3, 2020

03 Aug, 2020

8.3.20

Metcon
2 mins Bench T-Spine with PVC
Then complete 2 sets of:
10 Banded Slides
10 Banded Reverse Flys
10/side Banded External Rotations

Then complete 2 sets building of:
6 Behind the Neck Snatch Grip Push Press (down in 5 secs)
30 sec/side Crossed-Leg Side Plank 30s/side

Metcon
Technique
Work on Alternating Foot Split Jerk
Complete 2 working sets with 5/side

The focus here is on being equal with both feet
Split Jerk (Every 90 secs for 12 mins (8 rds): 3 Reps Building)
Build to a perfect complex for the day.
Focus on a straight dip, do not push your jerk forward. Try to go UNDER staying at the same spot.
Split Jerk (EMOM x 5 mins: 1 at 90% of previous weight)
Use 90% of your best 3 rep from the previous complex of 3 reps.
Metcon (4 Rounds for reps)
EMOM x 12 mins:
1. 15/10 Cal Row
2. 15 Double KB Hang Snatch (53/35) + Max OH KB Lunges in the remaining time
3. 20 Knee Tuck Crunches

The goal today is to get as many reps as possible in the 2nd min of this EMOM. Try to keep those Double KB Hang Snatches UNBROKEN and keep that tension overhead going through your lunges. The weight should be just heavy enough so that you have to dig on your last 4-5 reps in your 2 last sets. The first 2 sets should be all good, so get a lighter load if you need to.

Keep score of your OH KB Lunges

Metcon
Optional Extra Work

Complete 2 sets of:
4 x 1 mins hard Row with 1 min recovery
Directly into –
2 mins HS Walk Practice/ Wall Climbs
Directly into –
4 x 200m hard Run with 1 min recovery
Directly into –
5/side KB Turkish Get Ups

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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