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Daily Workout WOD, August 25, 2022

8.25.22

Metcon
3 min Assault Bike or Row

Then for 7 mins cycle through:
5/side Hip 90/90
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 6 at 65% of your 1RM
1 x 6 at 75%
1 x 6 at 80%
3 x 6 at 80%
Front Squat (EMOM x 5 mins: 4 at 65-70% of 1RM)
Pick one weight to use throughout the entire EMOM
Metcon (4 Rounds for reps)
Complete 4 sets of:

AMRAP x 2 mins:
200m Run
Max Power Snatches (135/95 – 115/80 – 75/55)

Rest 1 min

AMRAP x 2 mins:
25 GHD Sit Ups / Med Ball Straight Leg Crunches
Max Burpee Box Jump Overs (24/20)

Rest 1 min

Completeing AMRAP #1 and AMRAP #2 = 1 set. Enter a total score for each of the 4 sets.
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 40 sec Max Distance HS Walk / Max Wall Walks
2. 250/200m Ski Erg
3. 1-2 Rope Climbs

Rest 90secs

Complete 3 sets of:
25 DB Supine Triceps Extensions
25 DB Biceps Curls
Rest 90 secs

Complete 2 sets of:
15 Weighted Prone WTYs
Rest 90 secs

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