Daily Workout WOD, September 1, 2020

01 Sep, 2020

9.1.20

Metcon

For 8 mins cycle through:
8 No Jump Burpees
8 Prone WTY Stretches
8 DB Z Press (easy to moderate)
16 Banded Pull Aparts

Metcon

EMOM x 4 mins:
1. 5 Single Arm DB Push Press (left arm)
2. 5 Single Arm DB Push Press (right arm)

Directly into..

EMOM x 4 mins:
1. 2 Single Arm DB Split Jerk (left arm)
2. 2 Single Arm DB Split Jerk (right arm)

Behind the Neck Split Jerk (Every 2 mins for 14 mins (7 rds): 1 rep)

Perform Split Jerk movement where bar starts in the back rack position

Build to a heavy perfect rep
(racks can be used)

Metcon (Time)

21-18-15-12-9-6-3
DB Thrusters (50/35)
Burpees over DBs (DB facing)

Time Cap: 12 mins
(go unbroken on the DB Thrsters for as long as you can here and use the Burpees to lower your heart rate so that you can return to the DBs with confidence)

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Daily Workout WOD, September 1, 2020

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