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Daily Workout WOD, August 20, 2020

20 Aug, 2020

8.20.20

Metcon
In 10 mins cycle through for quality:
1 min Assault Bike / Row
8/side Banded Side Clam
8/side Banded Side Abduction
5 Prone WTY Stretches
5 Scapula Push Ups
5 DB Hang Clean + 5 DB Push Press
5 Empty Barbell Back Squat + 5 OHS
Metcon (Time)
AQAP complete:
21-15-9 Assault Bike
15-10-5 Power Clean (135/95)
21-15-9 Shoulder to Overhead (135/95)

Time Cap: 8 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
21-15-9 Assault Bike
15-10-5 Hang Clean (135/95)
21-15-9 Back Squat (135/95)

Time Cap: 8 mins

Hang Clean can be Power or Squat

Rest 4 Mins
Metcon (Time)
AQAP complete:
Run 200m
21-15-9 OHS (135/95)

Time Cap: 8 mins

Start with 200m run then 21 OHS, 200m run,15 OHS, etc…

Metcon
For 8 mins complete up to 3 sets of:
8 DB Hammer Curl to Supine(T2120)
8 DB Skull Crushers (T2120)
8/side Single Leg Hip Thrust + Curl
20-30 sec L-Sit/Tuck Sit / Hollow Hold

Rest as needed
Metcon
IN CLASS STRETCHING
2 mins/side Pigeon Pose or Couch Stretch
Metcon
Optional Extra Work

Complete 2 sets of:

AQAP complete 3 rounds of:
1 Legless Rope Climb
4 Bar MUs
16 Box Jump Overs (24/20)
(Rest 3 mins between sets)

Rest 3 mins

Complete 3 sets of:
10/side Seated 1 Arm DB Strict Press
Rest 30 secs
12 DB Skull Crushers
Rest 90 secs

Complete 3 sets
20-18-16 DB Anchored Sit Ups
Rest 30 secs
15 DB Prone Trap Raises
Rest 90 secs

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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