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Daily Workout WOD, June 11, 2020

11 Jun, 2020

6.11.20
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60 Jumping Jacks
Metcon
EMOM x 8 Mins:
1. 5 Walk Outs to Push Up
2. 30 sec Mountain Climbers
3. 30 sec Bottom of Squat Hold
4. 30 sec Front Rack Reverse Lunges

Bergener Warm Up
Metcon
Every 30 sec x 10 rounds (5 mins):
3 Power Cleans + 2 Hang Squat Cleans + 1 Thruster
Incredible Hulk Plus (AMRAP – Rounds and Reps)
AMRAP x 20 mins of:
6 Deadlifts (95/65)
6 Hang Power Cleans
6 Front Squats
6 Push Press
6 Back Squats
6 Bar over Burpees (Lateral)
Metcon
Complete 3 rounds of:
20 Plank Thursts (Forward and Back = 1)
10/side Plank Leg Lifts
10 Travelling Plank (Down and Up = 1)

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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