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

Daily Workout - Fri, Nov 25

Metcon

200m Run

90 secs/side Hip & Knee External Rotation

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here. Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)

Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

Daily Workout WOD, August 17, 2021

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Daily Workout WOD, August 17, 2021

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!