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Daily Workout WOD, August 5, 2022

8.5.22

Metcon
200m Run
30 DUs / 60 Singles
Then complete 2-3 sets of:
5/side Single Leg Hip Thrusts
5/side Single Leg Romanian Deadlifts
5 Narrow Stance Push Ups
5 Bench Dips
Deadlift (Weight)
In 18 mins complete 4 sets of:
5 Deadlifts at 75-80% (no touch and go)
Rest 1 min
Max Ring Dips / Box Dips / 10 DB Strict Press
Rest 2 mins
Metcon
3 min Transition:
Complete 8-10 reps each of:
Shoulder Activations
Small Beat Swings
Big Beat Swings
Kipping Pulls
Metcon (Time)
AQAP complete 5 rounds of:
15Hand Release Push Ups
60 DUs / Singles
2-5 Bar MUs / 10 C2B Pull Ups – Pull Ups – Ring Rows
15 Box Jumps with step down (30/24)

Time Cap: 15 mins
Metcon
Optional Extra Work

Complete 5 sets of 1000m Row in this fashion:
200m at moderate pace
200m at hard pace
200m active rest
200m at moderate pace
200m at hard pace
Rest 2 mins & 30 secs

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