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Daily Workout WOD, June 29, 2020

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29 Jun, 2020


In 6 mins complete 2 sets of:
6/side Side Plank Banded Clams (hold for 6 secs at top)
6/side Side Lying Hip Abduction (hold for 6 secs at top)
12 Banded Squats (T21X0)
10 Hanging Scapula Retractions (hold for 2 secs at top)
Back Squat (Weight)
Complete 3 sets of:
10 Back Squats (T20X1)
Rest 1 min
45 secs of Max Reps Strict Pull Ups (T0X20)
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
10 OH Barbell Lunges (at a moderate weight)
8 Burpees over Bar (bar facing)
200m Run

The goal is to hit the lunges unbroken on each set. TOP Lower the load accordingly. (Rx+: 135/95)
Try to push a hard pace on the run right away.
2 mins/side Pigeon Pose
Optional Extra Work

Complete 5 sets of:
15-20 T2B
Rest 30 secs
25-50ft HS Walk
Rest 30 secs
1 Legless Rope Climb + 1 Rope Climb
Rest 1 min

If you cannot HS Walk perform a 45 sec Wall Facing HS Hold (add shoulder taps if able)