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Daily Workout WOD, September 7, 2022

9.7.22

Metcon
400m Run Warm Up
1 min/side Banded Hamstring Stretch
1 min/side Bent Over Lat Stretch
1 min PVC or Barbell Good Mornings
1 min Clean Grip Romanian Deadlifts
1 min Muscle Cleans
Metcon
In 5 mins complete 3 sets of:
3 Cleans Pulls with a2sec pause at the knees then pull as high as possible
For the 1st set use empty barbell
Then add weight for the next 2 sets

The goal is to pull as high as possible with the elbows pointing to the ceiling, high shrug and glutes contracted. Look for a bar path keeping the bar as close as possible to the body!
Power Clean (Weight)
Every 2 mins x 8 mins:
1. 12 Power Cleans at 50% of your 1RM
2. 10-12 Power Cleans at 60%
3. 8-10 Power Cleans at 65%
4. 6-8 Power Cleans at 70%
Metcon (Time)
AQAP complete 5 rounds of:
10 Power Clean & Jerks (135/95 – 95/65 – 75/55)
10 Bar Facing Burpees

Time Cap: 10 mins
Metcon
In the time remaining complete 2-3 sets of:
8 Close Grip Bench Press
Rest 45 secs
10/side Incline Bench Alternating DB Rows
Rest 90 secs
Metcon
Optional Extra Work

Option #1:
1 x 2000m Row (1 min at 80%, 1 min at 50%)
*keep your s/m higher in the 80% effort with the same torque your performing in the 50% effort)

Rest Walk 3 mins

6 x 500m Row at 3-5 sec faster than your pace in the 80% effort during your 2000m Row.
(Rest 1 min only between each)

Option #2:
Complete 3 sets of:
1 x 3 Push Press at 65% of your 1RM
1 x 3 Push Press at 75%
1 x max reps Push Press at 85%

Complete 3 sets of:
1 x 3 Strict Press at 65% of your 1RM
1 x 3 Strict Press at 75%
1 x max rep Strict press at 85%

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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