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Daily Workout WOD, August 7, 2021

07 Aug, 2021

BB 8.7.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 x 5 secs/leg Hip Flexion Passive Range Holds
5 Clean Grip Sots Presses (scale to quarter squat)
Tall Cleans (In 5 sets build to a heavy 3 rep for the day)
Hang Clean + Pause Clean + Clean (Build to a heavy but perfect complex of 1 + 1 + 1)
Perform the listed movements as a complex

For the compex start from above the knee for the Hang Clean and then pause above the knee for the Pause Clean
Metcon
EMOM x 5 mins: 3 Banded Clean Pulls

Use 100% of your 1RM plus the bands
Metcon
Complete 4 sets of:
4 Squat to Box Jumps (challenging but doable height)
12 DB/KB Shrugs (pick a weight where your traps are burning after 12 reps)
Metcon
Complete 3 sets of:
30 sec Weighted Ring Plank/Normal Plank (pick a challenging weight)
12 Good Mornings (with a barbell, hip width stance)

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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