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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

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