PERFORMANCE 276

Workout of the Day

August 16, 2022

WARM UP
Coach’s Choice

SKILL/ACCESSORY

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ROM WOD (optional)

METCON/INTERVAL
A) 15-12-9-6-3 reps for time:
Pull ups strict
Handstand push-ups strict
*rest 3-5 minutes
B) 5 min AMRAP:
50 Double unders
5 Push Jerks (135/95)
*rest 3-5 minutes
C)For Time:
500m Row
50 Burpees
500m Row

STRENGTH (optional)
None

August 15, 2022

WARM UP
Coach’s Choice

SKILL/ACCESSORY

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ROM WOD (optional)

METCON/INTERVAL
5 Rounds For Time:
20 GHD Sit Up
5  Snatch (95/65)
20 Wall Ball (20/14)
50′ Handstand Walk

STRENGTH (optional)
20 Prone PVC Lift offs
Then:
4 Rounds of:
20 Standing Hollow Pull-Downs
Hollow IYT: 5 I, 5Y & 5 T

August 13, 2022

WARM UP
Coach’s Choice

SKILL/ACCESSORY

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ROM WOD (optional)

METCON/INTERVAL
24 min AMRAP with a Partner
200 meter Run
10 Box Jumps (24/20)
10 KBS (53/35)

STRENGTH (optional)
None

August 12, 2022

WARM UP
Coach’s Choice

SKILL/ACCESSORY

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ROM WOD (optional)

METCON/INTERVAL
“Diane”
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

STRENGTH (optional)
Attempt a Strict HSPU

August 11, 2022

WARM UP
Coach’s Choice

SKILL/ACCESSORY

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ROM WOD (optional)

METCON/INTERVAL
Active Recovery
20 min Run/Row/Bike
Or W.O.W.

STRENGTH (optional)
None

August 10, 2022

WARM UP
Coach’s Choice

SKILL/ACCESSORY

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ROM WOD (optional)

METCON/INTERVAL
EMOM 20 Minutes
Minute 1: 5 Snatches
Minute 2: 10 Pull Ups
Minute 3: Max DU’s
Minute 4: Rest

STRENGTH (optional)
None

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