Daily Workout WOD, August 18, 2022

8.18.22

Metcon

200m Run

Then going back and forth for 25ft lengths:
Tip Toe Walk
Heel Walk
Toe, Toe, Heel, Heel Walk
High Skips
Bunny Hops
Broad Jumps
Single Leg Jumps (down on left, back on right)
3 Shuttle Runs (down and back is one)

Metcon (Time)

AQAP complete:
800m Run
30 Burpee Box Jump Overs (24/20)
800m Run
30 Burpee Pull Ups
800m Run
30 Burpees over Line (facing)
800m Run

Time Cap: 26 mins

Metcon (Time)

In 12 mins complete 3-4 sets of:
12 Kneeling DB Zottman Curls
12 Ring Dips
20 Barbell Bent Over Rows (light)
Rest 90 secs

Metcon

Optional Extra Work

Complete 5 sets of:
5 Deadlift s at 70% of your 1RM
(no touch and go, reset on each rep)

Complete 3 sets of:
20 Banded Triceps Push Downs
20 Banded Biceps Curls
Rest 90 secs

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Daily Workout WOD, August 18, 2022

RESOURCES

NAVIGATION

Location