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Daily Workout WOD, August 13, 2020

13 Aug, 2020


Complete 3 rounds of:
10 KB Goblet Squats
10 KB Hang Clean & Push Press
5/side Dragon Lunges with a 3 sec hold in the bottom
10 Banded Slides (against the wall if possible)
Clean (Every 90 secs for 9 mins (6 rds): 2 Squat Cleans)
Pause for 2 secs in the catch!

Work up to your best 1+1 for the day. Use this as a good warm up for the next part.
Don’t aim for a PR here, build up to the weight you want to work with in the next part, but a bit heavier (like 20-30lbs or so).
The goal in the next part is to get some HEAVY metcon work in the bank!

In the first metcon, go slow, cut your reps in the Squat in 2-3 sets for the 21-15 and then try to hit your gymnastics work unbroken each time. Same for the second metcon. Go faster in the third metcon if you can! Scale the weights as needed.

Metcon (Time)
AQAP complete:
5 Ring MUs
21-15-9-6-3 Front Squat from the floor (60% of your 1RM)

Time Cap: 8 mins

Scale Ring MUs to:
5 Bar MUs, 10 C2B Pull Ups, 10 Pull Ups, 10 Ring Rows
For Front Squats max of 205/135

Rest 4 Mins
Metcon (Time)
AQAP complete:
10 Burpees over Bar (bar facing)
16-12-10-6-4 OH BB Lunges (at 60% of your 1RM)

Time Cap: 8 mins

For OH Lunges max of 165/115.
If you strugglewith OH mobility scale to Plate OH Lunges

Rest 4 Mins
Metcon (Time)
AQAP complete 5 rounds of:
5 Burpee Bar MUs
12 Deadlifts (225/155)

Time Cap: 8 mins

Scale Burpee Bar MUS to:
5 Burpee C2B Pull Ups
5 Burpee Pull Ups
5 Burpee T2B
Scale Deadlifts to:
(185/125) – (135/95)

Optional Extra Work

Complete 3 sets of:
30 secs/side Copenhagen Knee Bent Plank
1 min/side Single Leg Standing on capsule or any unstable surface

Complete 4 sets of:
6 KB Banded Strict Press – down in 3 secs
Rest 20 secs
8 DB Skull Crushers
Rest 2 mins

Complete 3 sets of:
12 Prone WTY off of the Incline Bench
12/side Powell Raises

Archives Previous WODs
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))
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
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
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
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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