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Daily Workout WOD, September 4, 2020

04 Sep, 2020

9.4.20

Metcon
2 mins Kneeling T-Spine Stretch on Box
Then complete 2 sets of:
5/side Rear Foot Elevated Split Squats (hold for 5 secs in the hole)
10 Hip Squat Cleans
10 Banded Slides
Clean (Every 90 secs for 12 mins (8rds):)
1. 5 at 50%
2. 4 at 60%
3. 3@70%
4. 2 at 80%
5. 2 at 85%
6. 1 at 90%
Metcon (Time)
21-15-9 Power Cleans (135/95)
20-15-10 Strict Ring Dips

Time Cap: 5 mins

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
10 BB SDHP (95/65)
10 Strict Ring Dips
10 Box Jumps (24/20)

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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