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Daily Workout WOD, August 19, 2022

8.19.22

Metcon
2 min Assault Bike or Row or 400m Run

Then for 7 mins cycle through:
5/side Hip 90/90 Stretch
10/side Banded Side Clams
10 Barbell Floor Hip Thrusts
5/side Barbell Front Rack Reverse Lunges

Front Squat (Weight)
In 12 mins complete:
1 x 10 at 60% of 1RM
1 x 10 at 65% of 1RM
1 x 8 at 70% of 1RM
1 x 8 at 75% of 1RM
Front Squat (EMOM x 5 mins: 5 at 50-60% of 1RM)
Complete the final 2 sets at one weight
Metcon (Time)
AQAP complete:
40-30-20-10 Wall Balls (20/14 – 14/10)
40-30-20-10 Alternating DB Snatches (50/35 – 35/25 – 25/15)
150-100-50 DUs / Singles

Time Cap: 10 mins
Metcon
IN CLASS SHOULDER HEALTH

In the time remaining complete 2-3 sets of:
15 Incline Bench Prone Trap Raises
15/side Banded External Rotations

Metcon
Optional Extra Work

Option #1:
20 min Row:
Mins 1-10: 30 secs at high intensity / 30 secs active recovery
Mins 11-20: 30 secs at a sustainable pace until the end / 30 secs active recovery

Option #2:
Every 30 secs x 5 mins:
1 Depth Box Jump
(drop from a 30” box and jump on to another one, as high as possible)

Complete 3 sets of:
3 Clean Lift Offs at 90% – 3 sec pause at knees

Every 2 mins x 12 mins:
3-2-1-3-2-1 Power Cleans
(at 70-75-80-72.5-77.5-82.5%)

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