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Daily Workout WOD, August 4, 2021

04 Aug, 2021

8.4.21

Metcon
Complete:
200m Run
1 min/side Hip 90/90 Stretch
1 min KB Dead Bug
1 min KB Goblet Squat (hold 5 secs at the bottom)
1 min KB Crossed Lunges
1 min KB Good Mornings
1 min KB Swings
1 min Front Squats (T33X1)
Front Squat (Weight)
In 12 mins complete:
3 sets of 8 at 60% of your 1RM
2 sets of 6 at 70% of your 1RM
Thruster (Weight)
EMOM x 8 mins:
6 Thrusters (135/95 – 115/80 – 95/65)

These are made to be strength-speed sets not strength sets. Adjust weight accordingly!

Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
8 DB Hang Cleans (50/35)
8/side DB Front Rack Lunges (50/35)
8 Burpees over DBs (lateral)
Metcon
Optional Extra Work

EMOM x 8 mins:
1. 30 sec Hollow Hold
2. 30 sec KB Russian Twists

Complete 5 sets of:
1000m Run
Rest 2 mins between each set
(work at 5-10 secs faster than your 10km pace)

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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