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Daily Workout WOD, August 12, 2020

12 Aug, 2020

8.12.20

Metcon
For 8 mins cycle through:
10 PVC Good Mornings with 2 sec hold at the bottom
10/side Banded Lateral Shoulder Walk
10 Shoulder Activations
10 Beat Swings
Close Grip Bench Press (Weight)
Perform the Bench press with hands set at shoulder width.

Complete 4 sets of:
5(-1) Close Grip Bench Press
Rest 30 secs
1 min C2B Pull Up/Pull Up practice
Rest 90 secs
Close Grip Bench Press (EMOM x 5 mins: 2 at 90% of 5 rep from previous)
Perform the Bench press with hands set at shoulder width.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
400m Run
15 Push Ups
15 Ring Rows
15 Russian KB Swings (53/35)
Metcon
Optional Extra Work

EMOM x 8 mins:
1. 45 sec Double KB Front Rack Carry
2. 15-20 GHD Sit Ups

Rest 1 min

EMOM x 8 mins:
1. 40 sec HS Walk Practice / Wall Climbs
2. 30 sec OH Yoke Hold / Banded OH KB Hold

Complete 3 sets of:
12 DB Reverse Flys
Rest 90 secs

*If you did not do these yesterday, hit them today !*

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