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Daily Workout WOD, August 24, 2021

24 Aug, 2021

8.24.21

Metcon
50 DUs / 100 Singles
90 secs/side Banded Hamstring Stretch
Then complete 2 sets of:
200m Jog
10 Banded Hip Thrusts
5/side Single Leg Hip Thrusts (hold for 5 secs at the top)
8/side DB Single Leg Romanian Deadlifts
Deadlift (Weight)
Every 90 secs x 12 mins (8 rds): Build to a heavy 2 rep with 3 sec pause at knees
Deadlift (Weight)
EMOM x 5 mins: 2 Touch and Go reps at 70-80% of your heaviest weight from previous 2 rep Deadlift
Metcon
Warm Up/Transition to next piece:
5 Hang Power Cleans + 10 Beat Swings
4 Hang Power Cleans + 5-10 Ring Swings or 5 Kipping C2B Pull Ups / Pull Ups
3 Hang Power Cleans + 10 Beat Swings or Ring Swings
2 Hang Power Cleans + 2-5 reps of your selected movement
Metcon (3 Rounds for reps)
Complete 3 sets of:
1 min Ring MUs / C2B Pull Ups / Pull Ups / Ring Rows
1 min Burpees
1 min Hang Power Cleans at 70% of your 1RM
1 min DUs / Singles
Rest 2 mins between rounds
Metcon
Optional Extra Work

Complete 3 sets of:
45 secs/side Side Plank
15 DB Reverse Flys

Complete 3 x 400m Run at your fastest mile pace (RPE 8/10)
Rest 90 secs

Rest walk 2 mins

Finish with a 15 min easy run

RPE 8/10 = 80% effort which means you can’t talk and your breathing is starting to get tough

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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