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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)

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