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Daily Workout WOD, August 31, 2021

31 Aug, 2021

8.31.21

Metcon
90 secs/side Front Rack Banded Distraction
Then complete 3 sets of:
1 min Row or Assault Bike
10 Banded Good Mornings
10 Muscle Cleans
Power Clean (1 min Max Reps at 50% of 1RM)
NO touch and go allowed! All single reps with the same set up each time!

Rest 2 Minutes
Power Clean (90 secs Max reps at 65% of your 1RM)
NO touch and go allowed! All single reps with the same set up each time!

Rest 2 Minutes
Power Clean (2 mins Max Reps at 80% of your 1RM)
NO touch and go allowed! All single reps with the same set up each time!
Metcon (8 Rounds for reps)
Every 2 mins x 16 mins:
45 sec Max Cals Assault Bike
Metcon
In 8 mins complete 3 sets as a circuit of:
8-10/side Single Arm DB Strict Press with neutral grip
Max Reps Feet Elevated Ring Row / Regular Ring Row
30 sec L-Sit Hang from the bar / Hollow Hold

Rest as needed between sets
Metcon
Optional Extra Work

Complete 3 sets of:
8/side Kneeling Single Arm DB Strict Press (neutral grip)
8/side Single Arm DB Push Press
(use a heavier DB)
Rest 2 mins

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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