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Daily Workout WOD, August 23, 2021

23 Aug, 2021


1 min Row
1 min Wrist Stretch on floor
1 min Pec Stretch on post
1 min Inchworm
1 min Banded Pull Apart
1 min Banded Reverse Flys
1 min Banded Y’s
1 min Banded Scapula Push Ups
10 mins of Kipping for HSPUs Work

Suggested progression of exercises to be performed one after the other as a circuit:

1. 5 x 5 sec Wall Walk Hold / 5 x 5 sec Feet on box hold
2. 5 x 5 sec Tripod to Candle to Wall / 5/side x 5 sec Alternating Feet on box 3. 5 Kick up to Handstand to Tripod to Candle or on box: 5 Alternating Feet + Shoulder Taps (1/side on each)
4. 5 Kipping to Wall / 10 Plate Z Presses with back to wall

EMOM x 10 mins:
1. Max Reps of Strict HSPUs or Strict Bar/Ring Dips or Push Ups
2. 3 Weighted Strict Pull Ups / 3-6 Strict Pull Ups (bodyweight) / 5 Banded Strict Pull Ups
Metcon (Time)
AQAP complete:
50-40-30/42-32-22 Cal Row
40-30-20 T2B / Hanging Knee Raises
10/side Mixed Grip OH Lunges (50/35)

Time Cap: 15 mins

Mixed Grip OH Lunges:
1 DB held in the OH position while other is in the Front Rack

Optional Extra Work

6-4-2-6-4-2 Low Box Back Squats at RPE 9/10
Build to a heavy 2 rep for the day but keep 1 rep in reserve in there. We will progress over another week on this one. RPE 9/10 is a 90% effort, so close to your 1RM.

EMOM x 15 mins:
1 High Blocks (knee level) Squat Snatch
(work with 80-95% of your 1RM Squat Snatch)

EMOM x 6 mins:
3 Snatch Pulls from the floor at 110% of your 1RM

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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