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Daily Workout WOD, August 23, 2022

8.23.22

Metcon
200m Run
Then for 7 mins cycle through:
8 Banded Hip Thrusts
8/side Banded Side Clams
8/side Banded Lateral Walks
8 KB Goblet Squats (3 sec hold at the bottom)
Back Squat (Weight)
In 13 mins complete:
1 x 8 at 65% of 1RM
1 x 6 at 75%
1 x 4 at 85%
1 x 4 at 90%
Back Squat (EMOM x 5 mins: 4 at 65-70% of 1RM)
Pick one weight to use for the EMOM
Metcon (Time)
AQAP complete 8 rounds of:
9 T2B / Hanging Knee Raises
12 Push Press (115/80 – 95/65 – 75/55)
15 Box Jumps (24/20)

Time Cap: 15 mins
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
15 Incline Bench Prone Trap Raises
15 DB Reverse Flys
Metcon
Optional Extra Work

Option #1:
For 20-30 mins at a moderate pace:
400m Run
1 mile Assault Bike

Option #2:
Every 2 mins x 10 mins:
5 Power Snatches at 70-80% of your 1RM
Rest 7 secs between each rep

Every 2 mins x 10 min:
10 Power Cleans at 60% of your 1RM (as fast as possible)
*NO Touch and Go! Only singles allowed!

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