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Daily Workout WOD, August 5, 2021

05 Aug, 2021

8.5.21

Metcon
200m Run
60 sec/side PNF Couch Stretch (5 secs on 5 secs off)
Then complete 3 sets of:
30 secs on Row or Assault Bike (moderate effort)
20 secs/side Single Arm Plank Hold with other hand held OH
30 sec on Row or Assault Bike (moderate effort)
30 sec Medball Front Rack Squat Hold
10 Hang Muscle Snatches
Metcon (AMRAP – Rounds and Reps)
In 15 mins with a Partner for Quality: of:
Buy in: 800m Run TOGETHER
Then in the time remaining complete an AMRAP of:
20 Hang Power Snatches (75/55)
24 Push Ups
30/24 Cals Assault Bike or 40/30 Cal Row

During AMRAP, divide reps as desired; one works while other rests.

Rest 4 Mins
Metcon (Time)
AQAP with a partner complete:
50 Wall Balls (20/14)
60/45 Cals Assault Bike or 60/50 Cal Row
Cash Out: 800m Run TOGETHER

Time Cap: 10 mins

Except for run, one works while other rests.

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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