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Daily Workout WOD, August 1, 2022

8.1.22

Metcon
Hip & knee external rotation on bench 90sec/side
200m run
40 DUs / 8- Singles
90 secs/side Bench T-Spine Stretch
1 min/side High Box Step Ups
1 min Overhead Plate Reverse Lunges
1 min Empty Barbell Front or Back Squat
1 min Empty Barbell Squat Cleans
Clean (Weight)
EMOM x 12 mins:
1-4: 3 Squat Cleans at 70% of 1RM
5-8: 2 Squat Cleans at 75% of 1RM
9-12: 1 Squat Clean at 80-85% of 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
40 DUs / Singles
8 Power Cleans (155/105 – 115/80 – 75/55)
15 Burpees to a 6" Target
Metcon
IN CLASS MOBILITY
In the time remaining complete:
90 secs/side Banded Hamstring Stretch
1 min/side Pec Stretch on post
Metcon
Optional Extra Work

Option #1:
On Assault Bike complete:
1 x 12 mins Max calories
Rest 4 mins
1 x 10 mins Max calories
Rest 4 mins
1 x 8 mins Max calories
(increasing pace on each)

Option #2:
Complete 4 sets of:
8/side Single DB Front Step Ups
Rest 45 secs
8/side Weighted Single Leg Barbell Hip Thrusts

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