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Daily Workout WOD, August 14, 2020

14 Aug, 2020


1 min/side Hip/Knee External Rotation on box

Then complete 2 sets of:
8/side OH Plate Reverse Lunges – stretch bottom
6/side Front Rack Box Step Ups (weighted)

Back Squat (In 20 min window: 4-3-2-2-3-4 (T20X1))
Work up to your best 2RM for the day. NO BELTs!
Ensure to use a legit 2 sec on the decent.
After this set, try to keep the same weight or 5-10lbs less and hit 3 reps. Then 4 reps.
Try to stay as close as possible to your best 2RM and more than your previous 3 rep and 4 rep.
Basically, your first 4-3 are like «primer sets » so they are not as heavy as possible.
The very last 2-3-4 is your FOCUS!
Handstand Skill Work

EMOM x 6 mins:
1. 30 sec Tripod Tuck to Straight Leg
2. 30 sec Wall Facing Handstand Hold or Shoulder Taps

Scale to box Shoulder Taps if needed
Metcon (Time)
Kipping HSPUs
Box Jump Overs (24/20)

Time Cap: 12 mins
1 min/side Pec Stretch on Post
Optional Extra Work

Complete 3 sets of:
3 Snatch Lift Offs from deficit with a 3 sec pause at knees
(work with 110% of your 1RM, NO STRAPS!)

EMOM x 12 mins:
1 Squat Snatch at 80-90% of 1RM

Start at 60% – increase to 80-90% at minute 5 and keep the same % all the way through.
Get reps in the bank.
Don’t try to PR today!

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