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Daily Workout WOD, August 6, 2020

06 Aug, 2020

8.6.20

Metcon
For 8 mins at 80%:
10 Shoulder Activations
10 Med Ball Leg Curls
10 DB Hang Squat Clean to Thrusters (light)
300/250m Row
Metcon
10 mins of Skill Work – Kipping

Work on Rings or Bar:
1. Hollow Rock (Hollow Hold and Arch Hold)
2. Small Beat Swings
3. Big Beat Swings
4. Hips to Bar/Rings
5. 2 Small Beat Swings + 2 Big + 2 Hip
6. Kip

Then warm up your barbell and movements for the next part

Metcon (Time)
AQAP complete:
Buy in: 10 Burpee Ring MU

Then 3 rounds of:
7 Squat Clean & Jerks (135/95)
20 Toes to Rings

Time Cap: 8 mins

Scale Burpee Ring MUs to Burpee C2B Pull Ups or Burpee Pull Ups
Scale Toes to Rings to T2B or Hanging Knee Raises

Rest 4 Mins
Metcon (Time)
AQAP complete:
Buy in: 12 Burpee Bar MUs

Then 3 rounds of:
10 DB Hang Squat Cleans to Thrusters (50/35)
20 Kipping HSPUs

Time Cap: 8 mins

Scale Burpee Bar MUs to Burpee C2B Pull Ups or Burpee Pull Ups
Scale HSPUs to Push Ups

Rest 4 Mins
Metcon (Time)
AQAP complete:
Buy in: 20 Burpee C2B Pull Ups

Then 3 rounds of:
10 Push Press (115/80)
20 Box Jump Overs – sideways (24/20)

Scale Burpee C2B Pull Ups to Burpee Pull Ups
Metcon
Optional Extra Work

Complete 3 sets of:
30 sec/side Bent Knee Copenhagen Plank
1 min/side Single Leg Standing on Capsule or any unstable surface
6×6 GHD Hip Extension (hold for 6 secs)
Rest 90 secs

Complete 3 sets of:
8 KB Banded Bench Press (down in 3 secs)
Rest 20 secs
10 DB Skull Crushers
Rest 2 mins

Complete 3 sets of:
12 Prone WTY off of an Incline Bench
12/side DB Powell Raises
10/side DB Windmills
Rest 90 secs

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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