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Daily Workout WOD, August 7, 2020

07 Aug, 2020

8.7.20

Metcon
Complete 2 sets of:
8/side Overhead RNT Split Squats
10 Banded Monster Walks
10 Banded Reverse Flys

Then complete the following with a box:
EMOM x 6 mins:
1. 30 sec Feet on Box Plate Hand in and outs
2. 30 sec Feet on Box Shoulder or Hip Touches 30s

Snatch Lift Off (Every 2 mins for 6 mins: 5 reps with 3 sec pause)
Start with barbell on ground and with correct position lift bar from ground to just below the knee. Return to ground.

Perform each rep with a 3 sec pause at the knees.
Work with 100% of your 1RM. No straps with hook grip
Power Snatch (Every 90 sec for 12 mins (8 rds): 3 reps)
Build to a heavy 3 rep for the day.
These are not touch and go. Stay technical for 3 perfect reps!
Metcon (Time)
AQAP complete:
20-15-10 Cal Row / Assault Bike
15-10-5 Burpees to 6" Target

Time Cap: 5 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
10-15-20 Cal Row / Assault Bike
5-10-15 Burpees to 6" Target

Time Cap: 5 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
30/22 Cal Row / Assault Bike
30 Burpees to 6" Target

Time Cap: 5 mins
Metcon
Optional Extra Work

Every 3 mins for 12 mins (4 rds):
3 position Squat Clean to Thrusters
(work up to your heaviest complex for the day)

Complete 4 sets of:
8 Front Squats T30X1
Rest 2 mins 30 secs

AQAP complete 6 rounds of:
50ft HS Walk / 2 Wall Climbs
1 Peg Board Pull Ups

Complete 3 sets of:
30 sec OH Yoke Hold / OH Banded KB Hold
Rest 30 secs
30 sec Double KB Front Rack Carry (heavy)
Rest 30 secs
30 sec/side Single Arm KB Carry (heavy)

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