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Daily Workout WOD, August 4, 2022

8.4.22

Metcon
400m Run
90 secs/side Bent Over Lat Distraction
Then complete:
1 min Banded Reverse Fly
1 min Banded Pull & Rotate
1 min Barbell Hip Pull
1 min Hang Muscle Snatch
Power Snatch (Weight)
EMOM x 10 mins:
1-5: 3 Power Snatches at 70-75% of your 1RM
6-10: 2 Power Snatches at 75-80% of your 1RM
Metcon (Time)
AQAP with a partner complete 3 rounds of:
300m Run (together)
60 Overhead Barbell Lunges (135/95 – 115/80 – 75/55)
60 Burpees Over Bar (Lateral)

Time Cap: 20 mins
Metcon
IN CLASS CORE
In the time remaining complete 2 sets of:
1 min/side Side Plank
Rest 1 min between sets
Metcon
Optional Extra Work

Complete the following Bench Press sets:
2 x 8 at 65-70% of your 1RM
2 x 6 at 75-80% of your 1RM
1 x 4 at 80-85% of your 1RM

Complete 3-4 sets of:
10-12 Strict T2B
12 Weighted Knee Raises with a 3 sec hold (10lb Med Ball between knees)
40 sec Stir the Pot on a Swiss Ball

Complete 3 sets of:
12 Prone WTY stretch off of an Incline Bench
12 Side Lying DB External Rotations
Rest 90 secs

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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