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Daily Workout WOD, August 12, 2022

8.12.22

Metcon
200m Run
1 min/side Bent Over Lat Distraction
1 min/side OH Banded Distraction

Then complete:
1 min Banded Reverse Fly
1 min Banded Pull & Rotate
1 min OH Reverse Lunges to Step Ups
1 min Hang Muscle Snatches
1 min Hang Muscle Snatch to OH Squat

Power Snatch (Weight)
EMOM x 10 mins:
1-5: 2 Power Snatches at 75-80% of your 1RM
6-10: 1 Power Snatch at 80-85% of your 1RM
Metcon (Time)
AQAP complete:
15-12-9 Hang Power Snatches (75/55)
21-15-9 Box Jump Overs with step down (20)

Rest 2 mins
12-9-6 Hang Power Snatches (95/65)
15-12-9 Box Jumps Overs with step down (24/20)

Rest 2 mins

9-7-5 Hang Power Snatches (135/95)
12-9-7 Box Jump Overs with step down (30/24)

Time Cap: 20 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Option #1:
Complete 2 sets of:
3 x 1000/800m Row at best pace possible
Rest 2 mins between each
Rest 4 mins between the 2 sets

Option #2:
Complete 3-4 sets of:
20-30 sec L-Sit
12 Weighted Knee Raises with 3 sec hold (med ball between knees at 10lbs)
40 sec Stir the Pot on Swiss Ball
45 secs/side Weighted Side Plank
Rest 90 secs

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