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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
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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