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Daily Workout WOD, August 28, 2020

28 Aug, 2020

8.28.20

Metcon
EMOM x 6 mins:
1. 40 sec Row
2. 40 sec Supine Plate Press
3. 40 sec Banded Pull Aparts
Bench Press (Weight)
Complete 4 sets of:
2 Bench Press (build to heavy 2 rep)
Rest 30 secs
2 Weighted Strict Chin Ups (build to heavy 2 rep)
Rest 2 mins
Metcon (6 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
5/side OH Barbell Lunges (at 60% of 1RM OHS)
5 L-Sit Pull Ups
Rest 1 min between sets

Then directly into:

3 sets of:

AMRAP x 2 mins:
5/side OH Barbell Lunges (at 40% of 1RM OHS)
10/6 Cal Row or Assault Bike
Rest 1 min between sets

Metcon
Optional Extra Work

Every 30 secs for 8 mins (16 rds):
1 Strict HSPU
(Work to your hardest variation possible)

Directly into:

AQAP complete:
300-500-700-900-700-500-300m Row
15-25-35-45-35-25-15 Cal Assault Bike

Women can use:
200-400-600-800-600-400-200m
10-20-30-40-30-20-10 Cals

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