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Daily Workout WOD, August 9, 2021

09 Aug, 2021

8.9.21

Metcon
In 12 mins complete:
1 min Row or Assault Bike
90 secs/side Couch Stretch
Then for time remaining cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (Weight)
2 x 6 at 70% of your 1RM
2 x 4 at 80% of your 1RM
2 x 3 at 85% of your 1RM
Thruster (EMOM x 5 mins: 3 challenging reps)
These reps are taken from the rack
Metcon (Time)
AQAP complete:
50-40-30-20/43-33-24-15 Cal Row or 40-30-20-10/34-24-14-6 Cal Assault Bike
27-21-15-9 T2B / Hanging Knee Raises
30-25-20-15 Wall Balls (20/14)

Time Cap: 20 mins
Metcon
Optional Extra Work

Complete 3 sets of:
6-8(-1) DB Bench Press
Rest 30 secs
8(-1) Incline Bench DB Bent Over Row
Rest 30 sec
10 Ring Y Raises
Rest 90 secs

Complete the following for quality:
3 mins of Weighted Hollow Hold (15 secs on / 15 secs off)
3 mins Pikes on Rower (30 secs on / 30 secs off)
Then go back again to the hollow

(if you cannot add weight to the Hollow Hold go for 20 secs on / 10 secs off unweighted)

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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