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Daily Workout WOD, August 10, 2020

10 Aug, 2020

8.10.20

Metcon
Complete 3 sets of:
8/side Single Arm Half Get Ups
8/side DB Z Presses
8/side Single Arm OH DB Squats or Lunges
Snatch Pull + Hang Squat Snatch + Squat Snatch (Every 90 secs for 15 mins (10 rounds): 1 + 1+1)
Perform the movements as a complex

Build to a heavy perfect complex for the day.
Really focus on the pull and making contact with the hip.
Metcon (Time)
AQAP complete 5 rounds of:
10 Burpees over the Bar (Bar Facing )
3 Squat Snatch at 75% 1RM
8 Strict Pull Ups

Time Cap: 12 mins
Metcon
For 8 mins (3 sets max):
8/side Front Foot Elevated DB Reverse Lunges
Rest 30 secs
20 Reverse Crunches
Rest 90 secs
Metcon
Optional Extra Work

Every 2 mins for 12 mins (6 rds):
3(-1) 3" Deadlifts from the floor
(double overhand grip, no touch and go, with straps if you have them)

EMOM x 15 mins:
1. 6/3 Cals Assault Bike + 1-5 Ruing MUs
2. 6/3 Cals Assault Bike + 6-9 Toes to Rings
3. Rest
(no Ring MUs – switch for Bar MUs or 3 C2B Pull Ups + 3 Ring Dips)

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