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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
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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