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Daily Workout WOD, August 10, 2021

10 Aug, 2021

8.10.21

Metcon
200m Run
1 min/side Bent Over Lat Distraction
1 min/side OH Banded Distraction
1 min Banded Reverse Fly
1 min Banded Pull & Rotate
1 min Inchworm to Superman Plank
1 min OH Reverse Lunges to Step Ups
1 min Hang Muscle Snatch to OH Squat
Metcon
EMOM x 5 mins:
3 Hip Squat Snatch

Try to work with about 50-65% of your 1RM.
Focus on speed and pulling yourself under the bar
Hang Power Snatch + Hang Snatch (EMOM x 10 mins: 2 + 1)
Hang Power Snatch + Hang Snatch

Build to a tough complex for the day
Metcon (Time)
AQAP complete 4 rounds of:
14 Hang Power Snatches (75/55)
7 Bar MUs / 10 C2B Pull Ups / 10 Pull Ups / 15 Ring Rows
14 Sideways Box Jumps (24/20)
14 Push Ups

Time Cap: 12 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
24 Sideways Box Jumps (24/20)
24 Push Ups
10 Bar MUS / 15 C2B Pull Ups / 15 Pull Ups / 24 Ring Rows
24 Hang Power Snatches (75/55)

Time Cap: 6 mins
Metcon
Optional Extra Work

In 50 mins complete:
200-400-800-1000-800-400-200m Run
20-30-40-50-40-30-20 Cal Assault Bike

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins