Daily Workout WOD, August 11, 2021

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 - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Daily Workout WOD, August 11, 2021

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