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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)

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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