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Daily Workout WOD, August 5, 2022


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
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
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
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
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)
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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