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Daily Workout WOD, August 24, 2021

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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
Daily Workout - Thu, Jun 1
Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs