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Daily Workout WOD, June 23, 2020

23 Jun, 2020


Complete 2-3 sets of:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Hanging Scapula Retractions
10 Reverse Crunches
EMOM x 10 mins:
1. 6(-2) Weighted Strict Pull Ups
2. Max(-2) Strict HSPUs

For both the Pull Ups and HSPUs try to aim for 6-8 reps unbroken right from the start. Scale accordingly if needed.
With the Pull Ups aim for a 2 sec down on the eccentric phase.
Aim for the same number of reps on each set.
EMOM x 16 mins:
1. 45 sec Burpee Bar MUs
2. 45 sec DUs / Singles
3. 15 T2B / Hanging Knee Raises / V-UPs
4. 15 Kipping HSPUs
Optional Extra Work

AQAP complete:
20-16-12-8-4 Burpees Box Jumps (24/20)
Run 400m

Complete 3 sets of:
12 Cuban Press on Incline Bench
12 Weighted Hanging Scapula Retractions

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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