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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
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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