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Daily Workout WOD, June 24, 2020

24 Jun, 2020

6.24.20

Metcon
2 mins/side Couch Stretch
Complete 2-3 sets of:
6/side Front Rack BB Box Step Ups

Try to go a bit heavier, like a heavy activation.
Metcon (Time)
AQAP compete 5 rounds of:
7 Power Cleans (135/95)
5/side Back Rack Lunges (135/95)
10 Burpees Over Bar (bar facing)

Time Cap: 10 mins

Use weight that allow to go unbroken on each barbell exercise

Rest 5 Mins
Metcon (Time)
AQAP compete 5 rounds of:
15 Deadlifts (135/95)
12 Pull Ups
9 Burpees to a 6" Target

Time Cap: 10 mins

Use weight that allow to go unbroken on each barbell exercise

Rest 5 Mins
Metcon (Time)
AQAP compete 6 rounds of:
7 Thrusters (95/65)
9 T2B
35 DUs / 50 Singles

Time Cap: 10 mins

Use weight that allow to go unbroken on each barbell exercise.
Do not start with this metcon!

Metcon
Optional Extra Work

Complete 4 sets of:
8 Alternating Incline DB Bench Press
Rest 30 secs
10 DB Skull Crusher on Floor
Rest 30 secs
15-12-10-8 Weighted Anchored Sit Ups

Complete 3 sets of:
7-7-7 Banded Barbell Curls (7 low to mid, 7 mid to high, 7 full)
15 Prone Trap Raises
Rest 90 secs

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

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