Daily Workout WOD, August 29, 2022

8.29.22

Metcon

5 min Row or Assault Bike
(increase intensity with each minute)

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:
45 sec Max Distance on Assault Bike or Row

All out push each time
Try to keep each effort consistent

Back Squat (Weight)

Complete:
1 x 6 at 70% of your 1RM
1 x 6 at 80%
1 x 3 at 90%
1 x 2 at 95%

Back Squat (EMOM x 5 mins: 3 at 70/75% of your 1RM)

Pick one weight for all 5 mins

Metcon

IN CLASS MOBILITY
2 mins/side Pigeon Pose

Metcon

Optional Extra Work

EMOM x 15 mins:
Mins 1-5: 2 Squat Snatches at 77.5% of your 1RM
Mins 6-10: 1 Squat Snatches at 82.5% of your 1RM
Mins 11-15: 1 Squat Snatches at 85-87.5% of your 1RM

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 29, 2022

RESOURCES

NAVIGATION

Location