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Daily Workout WOD, August 27, 2021

27 Aug, 2021

8.27.21

Metcon
90 secs/side Couch Stretch
Then complete 2 sets of:
8/side Bird Dogs
12 Banded Slides

Then for 7 mins cycle through:
1 min Row or Assault Bike
5/side Skater Jumps
5 Box Jumps
8 Clean Grip Deadlifts
8 Push Presses

Metcon
EMOM x 5 mins of:
2/side Skater Jumps to Box Jump
Clean Lift Off (EMOM x 5 mins: 3 reps with 2 sec pause at knees)
This is the first pull of the Clean movement from the ground to knee level. Keep back angle in check. Focus on upper back and weight in mid foot when you pause at the knee.

Work with 100-110% of your 1RM across all sets. No lifting straps!
Clean and Jerk (EMOM x 12 mins: 1 rep at 80-85%)
If you do not feel warm enough from the beginning then use the first 6 sets to build so that you can perform your last 6 sets at 80-85% of your 1RM Squat Clean & Jerk.
Metcon (Time)
AQAP complete:
45/35 Cal Assault Bike or 55/45 Cal Row
45 Power Clean & Jerks (95/65)

Time Cap: 6 mins
Metcon
Optional Extra Work

Complete 3 sets of the following:
5 min Assault Bike at RPE 7/10 at damper 1 high velocity
Rest 2 mins
8 x 30 secs on/30 secs active Assault Bike at RPE 8/10 at damper 4-5
Rest 2 mins
5 mins Assault Bike at RPE 7/10 at damper 2 high velocity
Rest 2 mins
8 x 30 secs on/30 secs active Assault Bike at RPE 8/10 at damper 4-5
Rest 2 mins
5 mins Assault Bike at RPE 7/10 at damper 1 high velocity
Rest 2 mins

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins