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Daily Workout WOD, August 3, 2022

8.3.22

Metcon
1 min Assault Bike, Row or 200m Run
1 min/side Hip 90/90
Then complete 2-3 sets of:
5 KB Goblet Squats with 5 sec hold at the bottom
5/side KB Lateral Lunges
5/side KB Crossed Leg Lunges
5 KB Good Mornings
5/side Single Arm KB Squats
Back Squat (10-8-8-6-6 with a 2 sec pause at bottom)
Try to go heavier than last week. Same rep scheme as last week but only a 2 sec pause in the bottom.
Suggested %: 60% – 65% – 70% – 75 – 80% of 1RM
Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 4 mins:
7 Thrusters (115/80 – 95/65 – 75/55)
7 Burpees over Bar (facing)

Rest 2 mins

AMRAP x 4 mins:
15/10 Cal Row or 12/9 Assault Bike
7 Burpees over Bar (facing)

Rest 2 mins

Metcon
Optional Extra Work

Option #1:

Complete 4 sets of:
8 min Run at moderate pace
2 mins active rest
1 min walk
(check your pace and your max distance)

Option #2:
High Blocks (knee level) Squat Snatch
Sets 1-2-3: 2 at 65-70% of 1RM
Sets 4-5-6: 2 at 70-75% of 1RM
Sets 7-8-9: 1 at 80-85% of 1RM

EMOM x 5 mins:
3 Snatch Pulls at 80% of 1RM

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