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Daily Workout WOD, August 11, 2020

11 Aug, 2020

8.11.20

Metcon
2 mins Hip 90/90 Stretch
Then complete EMOM x 6 mins of:
1. 45 sec Run or Jump Rope
2. 45 sec Banded Monster Walk
3. 45 sec Banded Squat
1 & 1/4 Front Squat (In 5 sets build to a heavy 5 rep)
No PR attempt here, save reps in the bank.
The 1 & 1/4 movement is a very little bounce in the hole. Go down to the bottom of your squat then go up just a little, pause 1 sec, then go down to the bottom again before returning to full extension.
Metcon (4 Rounds for reps)
EMOM 16 mins of 45 secs on / 15 secs rest of:
1. 3 Devil’s Press (50/35) + ME Box Jump Overs (24/20)
2. 3 Devil’s Press (50/35) + ME Push Ups
3. 3 Devil’s Press (50/35) + ME Wall Balls (20/14)
4. Rest

The goal here is to hit these Devil’s Press as fast as you can and then take a steady pace on the second exercice.
Only record the reps of the second exercises!
Metcon
SHOULDER HEALTH
Complete 2-3 sets of:
12 DB Reverse Flys
12/side DB Seated External Rotations
(only the eccentric portions, use free hand to pull up the working hand)
Metcon
Optional Extra Work

EMOM x 15 mins:
1 Split Jerk at 80% of 1RM
(work up to a heavy & perfect 2 for the day)

*if you’re doing this part, don’t hit the shoulder health previously*

AQAP complete:
200-400-600-400-200m Run
20-30-40-30-20 Cal Ski Erg
20-30-40-30-20 Cal Assault Bike
Time Cap: 25 mins

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