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Daily Workout WOD, August 11, 2021

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11 Aug, 2021

8.11.21

Metcon
In 10 mins complete 2-3 sets of:
1 min Row or Assault Bike
8/side Single Leg Romanian Deadlifts
8 Narrow Push Ups
8 Banded Good Mornings
8/side Half Kneeling DB Strict Press
30 sec Handstand Hold
Metcon
In a 15 min window compete 5 sets of:
5 Deadlifts (pause for 2 secs at 3” from the floor on the way up)
Rest 30 secs
Max Unbroken Reps of Strict HSPUs
Rest 1 min

For the SHSPUs, adjust scaleso that you can complete 5-7 reps
Metcon (Time)
AQAP complete:
1600m Run (1 mile)
42 Russian KB Swings (70/53)
63 DB Anchored Sit Ups
63 KB Reverse Lunges (70/53)
21 Wall Walks

Time Cap: 20 mins
Metcon
Optional Extra Work

Low Box Back Squat
8-8-6-6
Build to a heavy 6 for the day
(rock back on the box, box height should be slightly below 90 degrees)

Every 2 mins x 12 mins:
Mins 1-2-3: 3 Hang Power Cleans + 5 TNG Power Cleans
Mins 4-5-6: 2 Hang Power Cleans + 4 TNG Power Cleans
(build to a heavy complex for the day)

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift