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Daily Workout WOD, August 25, 2020

25 Aug, 2020

8.25.20

Metcon
1 min Wrist Stretch
1 min No Jump Burpees
1 min Inchworms
1 min Shoulder Taps
1 min Hip Thrust (from Crab position)
1 min Banded Push Ups with 3 sec hold on top
1 min Banded Pull Apart
Metcon
Kipping Work
1. Wall facing Walk Outs / Feet on Box
2. Tripod to Candle to Wall / Alternated Foot on Box
3. Kick up to Handstand to Tripod to Candle or on box: Alternated Foot + Shoulder Taps
4. Air Kipping / Kipping to Wall
Metcon
Every 30 secs for 7 mins (14 rds):
1 Kipping HSPU / 2 Box Strict HSPUs

Work for your best single rep each time. The goal here is to become familiar with the hip extension as you try to keep perfect perform instead of going for reps.
Metcon
Every 3 mins for 21 mins (7 rds):
15/10 Cal Row or Assault Bike
6-12 Kipping HSPUs
10-12 C2B Pull Ups / Pull Ups
10 KB Swings (70/53)

The goal is to practice your HSPUs. Choose a number that you can hit unbroken for at least 15 mins of the workout (5 sets). Same on the Pull Ups as we worked them last week.
Everyone should work for a max of 2 mins with 1 min rest.
Metcon
Optional Extra Work

Every 2 mins for 6 mins:
5 Push Press (build to 80% of 1RM)

Directly into:

Every 2 mins for 6 min:
5 Push Jerks (start with your ending Push Press weight and add 10 lbs on each side on your first set, then progress to 80% of your 1RM Push Jerk)

Directly into:

Complete 3 sets of:
5 Split Jerk (start with your best 5RM Push Jerk and progress to your best 5RM Split Jerk of the day)

AMRAP x 20 mins at 80%:
400m Run
30 Front Plank Forearm to Shoulders
500/400m Row
60 OH Hollow Flutter Kicks

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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