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Daily Workout WOD, June 22, 2020

22 Jun, 2020


Dynamic mobility
90 sec/side Kneeling Samson Stretch 90 sec/side Hip 90/90

Then complete 2 sets of :
5/side Rear Foot Elevated Split Squat Hold (5-10 secs in bottom on each)
5 x 10 sec Hip Thrust Hold at top

Complete 3 sets of:
6/side Barbell Back Rack Reverse Lunges
Rest 30 secs
30 sec Back Extension Hold
Rest 30 secs
45 sec/side Weighted or Non-Weighted Side Plank
Rest 90 secs only

Work up to your toughest 6/side for the Lunges. Down in 2 secs on each of the Lunges.
Every 5 mins for 15 mins (3 rounds):
20 Front Squats (135/95)
500/400 Row

The goal is to hit the Front Squats unbroken each set. Try to go at a hard pace on the Rower right away. Scale the weight accordingly.
4 min Hip Stretch of your choice
Optional Extra Work

EMOM x 15 mins:
10 sec Assault Bike Sprint

Complete 3 sets of:
1 mins Swiss Ball Front Plank (forearm)
Rest 90 secs

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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