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Daily Workout WOD, June 30, 2020

30 Jun, 2020

6.30.20

Metcon
In 6 mins complete 2 sets of:
10 Banded Reverse Flys
10 Banded Pull Downs
6-8 Close Grip Push Ups (down in 3 secs)
15 Hollow Rocks (20 sec Hollow Hold)
Bench Press (Weight)
Complete 3 sets of:
8 Bench Press (T40X1)
Rest 30 secs
12 Prone Trap Raises
Rest 2 mins
Metcon
5 mins Skill Work:
1. Beat Swings
2. Huge Beat Swings
3. Half Kip Pull Ups or Regular for those who have it
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20/15 Cal Row or 20/15 Cal Assault Bike
6 Strict HSPUs
15 Pull Ups or 15 T2B/Hanging Knee Raises
15 Box Jumps (24/20)
Rest 90 secs after each round

Scale the Pull Ups to T2B or Hanging Knee Raises if needed.
Strict HSPUs should be unbroken, scale accordingly.
Metcon
Optional Extra Work

EMOM x 8 mins:
Ring MU #
Choose a number you can hit every minute for the duration.
If you are unable to perform Ring MUs scale to Bar MUs.
Unable to do Bar MUs scale to 20 secs of Jumping Bar MUs

EMOM x 16 mins:
1. 20 sec Ring Row Hold (feet on bench)
2. 20 sec Top of Dip Hold
3. 20 sec L-Sit on Paralletes / 20 sec GHD Hold
4. 40 sec Freestanding HS Hold practice
(If you are unable to comlete a Freestanding HS hold then perform a 40 sec Double KB OH Hold)

Post Workout Stretch

5 min OH Barbell Thoracic Extension (can use yoga block also on this one)

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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