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Daily Workout WOD, August 4, 2020

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04 Aug, 2020

8.4.20

Metcon
200m Warm Up Run
Then Complete 2 sets of:
8/side Single Arm DB Push Press
8 Banded Wall Slides
8/side Deadbugs
Metcon
EMOM x 8 mins:
1. 6-8 Strict Deficit HSPUs / Pike HSPUs
2. 30 sec Strict Ring MUs / Strict Ring Pull Ups /Low Ring Pull Ups

Scale accordingly so that you can complete the required reps!
Romanian Deadlift (Weight)
EMOM x 8 mins:
1. 5(-1) Touch and Go Romanian Deadlifts at 60-70%
2. 30 sec L-Sit Pull Up Hold / Low Ring Pull Up Hold

Load up your bar during the break. Build over the first 2 sets and complete your last 2 sets at 60-70% of your 1RM.

Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
10 Deadlifts at 40% 1RM
4 Ring MUs

Rest 1 min

AMRAP x 2 mins:
10 Strict HSPUs
30 DUs / 30 Singles

Rest 1 min

If unable to perform Ring MUs then scale to:
4 Bar MUs
8 C2B Pull Ups or Pull Ups
10 T2B
If you struggle with Strict HSPUs then you can also scale to Deficit Push Ups or Perfect Regular Push Ups.
Metcon
Optional Extra Work

Every 90 secs for 12 mins (8 rds):
Off of the Low Blocks complete:
1 Snatch Pull + 2 Hang Squat Snatches
Work at around 70-75% of your 1RM Snatch

Complete 7 sets of:
20/15 Cal Assault Bike
10 Shoulder to Overhead At 50% of 1RM
Rest 1 min

Archives Previous WODs
Daily Workout - Mon, May 29
Metcon

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post