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Daily Workout WOD, August 17, 2021

17 Aug, 2021

8.17.21

Metcon
90 secs/side Couch Stretch
Then complete 2 sets of:
1 min Row
5/leg Deep Lunges
10/side Banded Lateral Walk (with the band around your toes)
8 Front Rack Banded Squats (T22X1)
Front Squat (Weight)
In a 15 min window complete:
2 x 4 at 75% of your 1RM
2 x 3 at 82.5% of your 1RM
2 x 2 at 87.5% of your 1RM
Metcon (Time)
AQAP complete:
21-15-9 Front Squats (at 50% of your 1RM)
21-15-9 HSPUs / Push Ups
33-27-23/28-23-18 Row

Time Cap: 12 mins
Metcon
Optional Extra Work

Complete 3 sets of:
30-45 secs Hollow Hold
15 DB Reverse Flys
Rest as needed

Complete 2 sets of:
5 min Assault Bike at 10 min Time Trial Pace
Run 2 mins at a moderate-easy pace
5 min Row at your 5,000m pace
Run 2 mins at a moderate-easy pace
5 min Ski Erg at your 5,000m pace
Rest 2 mins

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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