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Daily Workout WOD, August 16, 2021

16 Aug, 2021

8.16.21

Metcon
200m Run
90 secs/side OH Banded Distraction
Then complete 2 sets of:
1 min Dead Bugs
1 min Banded Reverse Flys
1 min OH Banded Reverse Lunges
1 min Empty Barbell OH Squat
Hip Squat Snatch (EMOM x 5 mins: 2 at 60-70% of your Hang Snatch)
Perform the Snatch movement from the hip without lowering the bar down your thighs
Hang Snatch (EMOM x 10 mins: 2 Hang Squat Snatches)
Build to heavy double for the day
Metcon (Time)
AQAP complete:
21-15-9 Burpees
9-7-5 Ring MUs / Bar MUs / 21-15-9 C2B, Pull Ups or Ring Rows
21-15-9 Box Jumps (30/24)
21-15-9 T2B / Hanging Knee Raises

Time Cap: 10 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
30 Burpees
30 Box Jumps (24/20)
30 T2B

Time Cap: 6 mins
Metcon
Optional Extra Work

6-4-2-6-4-2 Low Box Back Squat
(Build to a heavy 2 for the day but keep 1 rep in reserve. We will progress over 2 weeks on this one)

Complete 3 sets of:
8/side Front Rack Single DB Lateral Step Ups – down in 3 secs
Rest 45 secs
15/side Single Leg Reverse Hyper (or use band)
Rest 2 mins
Max Reps(-1) Strict Pull Ups
Rest 2 mins

Complete the following for quality:
3 mins of 15 secs on, 15 secs off of: Weighted Hollow Hold
3 mins of 15 secs on, 15 secs off of:
Pikes on Rower

Then go back again to the Hollow Hold. If you can’t add weight, go to 20 secs on, 10 secs off unweighted

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