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Daily Workout WOD, August 17, 2022

8.17.22

Metcon
200m Run

Then for 4 mins cycle through:
5 Inchworms
10 Down Ups
10 V-Ups

Then complete 2 sets of:
6/side Split Stance DB Strict Press
8/side Banded External Rotations
8/side High Elbow Banded External Rotations

Then go directly into the next section

Shoulder Press (Every 2 mins x 10 mins: 5 at 70-80% of 1 RM)
Complete last 2 sets at one weight

Then go directly into the next part!

Push Press (Every 2 mins x 10 mins: 5 at 70-80% of your 1RM)
Complete final 2 sets at one weight
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
400m Run
5 Power Clean & Jerks (185/125)
6 Burpee Box Jump Overs (30/24)
Metcon
Optional Extra Work

Option #1:
Complete 15 sets of:
45 secs on / 45 secs off Ski Erg

Option #2:
EMOM x 9 mins:
1. 40 sec Double KB Front Rack Carry (53/35)
2. 8/side Single Arm DB Rows
3. 12 DB Reverse Flys

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