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Daily Workout WOD, June 23, 2020

23 Jun, 2020

6.23.20

Metcon
Complete 2-3 sets of:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Hanging Scapula Retractions
10 Reverse Crunches
Metcon
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.
Metcon
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
Metcon
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
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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