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Daily Workout WOD, August 20, 2021

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20 Aug, 2021

8.20.21

Metcon
In 10 mins complete:
200m run
90 secs/side of HIP 90/90 Stretch
Then complete 2 sets of:
1 min Jump Rope
10 Barbell Floor Hip Thrusts
5/side Barbell Front Rack Reverse Lunges
15 Shoulder Activations
Metcon
Complete 3 sets of:
5/side Front Rack Reverse Lunges (as heavy as possible)
Rest 30 secs
5 Weighted Supinated Grip Pull Ups (Chin Ups)
Rest 30 secs
45 sec/side Side Plank
Rest 2 mins

Time Cap: 18 mins
Metcon (2 Rounds for reps)
Complete 2 sets of AMRAP x 7 mins:
15 Wall Balls (30/20)
30 DUs / 60 Singles
1 Legless Rope Climb / 2 Rope Climbs / 5 Strict Pull Ups / 10 Ring Rows

Rest 3 mins between sets

Try to pick a pace you can maintain the whole way through

Metcon
Optional Extra Work

EMOM x 6 mins:
3 Depth Jump to Box Jumps
(use 2 boxes, one in front of the other)

Complete 4 sets of:
3 Clean Lift off from deficit with 3 sec pause at the knees
(work with 105% of your 1RM Clean – no lifting straps)

Every 2 min for 16 mins:
2 Squat Cleans + 1 Split Jerk
(build up to 82.5% of your 1RM Squat Clean & Jerk)

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins