Daily Workout WOD, June 19, 2020

19 Jun, 2020

6.19.20

Metcon

EMOM x 6 mins of:
1. 45 sec Samson Stretch
2. 45 sec Banded Air Squats
3. 45 sec Row

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:
12 Alternating Back Rack Lunges (115/80)
12 KB Swings (70/53)
12 Box Jumps (24/20)

Rest 5 Mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:
10 DB Thrusters (50/35)
200/150m Row
40 DUs / 60 Singles

Metcon

Complete 4 sets of:
21s (7 low, 7 high, 7 full) Banded Bicep Curls
15-20 Banded Triceps Extensions
15 Prone Trap Raises
Rest 90 secs

Metcon

Optional Extra Work

AQAP complete 10 rounds of:
5 Pull Ups
10 Push Ups
15 Air Squats

Archives

Previous WODs

6.23.22

Metcon

For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run

Shoulder Press (In a 10 min window: 12-10-8 (TX120))

Metcon

5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)

Metcon (AMRAP - Rounds and Reps)

Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises

A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round

Metcon

IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)

Metcon

Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

Daily Workout WOD, June 19, 2020

Stay in the Loop!

HAVE QUESTIONS?
CONTACT US NOW!

Daily Workout WOD, June 19, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!