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Daily Workout WOD, June 23, 2020

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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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift