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Daily Workout WOD, July 1, 2020

01 Jul, 2020

7.1.20

Metcon
Complete 2 sets of:
10 PVC Good Mornings
10 Banded KB Swings
10/side Wall Deadbugs
10 No Jump Burpees
Romanian Deadlift (3 sets of 8 Touch & Go reps (building))
You can use double overhand or mixed grip
Metcon
5 min Skill Work:
Hang Position – Push Press – Transition
Power Clean Position – Lower your hips
Power Clean directly into Push Press Position
Metcon (5 Rounds for reps)
Complete 5 rounds of 30 secs on / 30 secs off of:
30 sec Touch & Go Power Clean to Push Press (unbroken)
Rest 30 secs
30 sec Touch & Go Hang Power Clean to Push Press (unbroken)
Rest 30 secs

Weight should be around 40% of your 1RM
For example:
335lb+ Power Clean = 135/95 285lb+ PC = 115/80
235lb+ PC = 95/65
Metcon
In Class Shoulder Health
Complete 3 sets of:
10 Prone Retractions (hold for 2 secs)
12 DB Reverse Flys (thumbs up)
Metcon
Optional Extra Work

AQAP complete 3 rounds of:
30 Single DB Step Ups (50/35)
30/24 Calories on the Ski Erg

Complete 3 sets of:
12(-2) Single Arm DB Z Press (neutral grip)
Rest 15 secs
12(-2) DB Incline Bench Bent Over Row (down in 2 secs)
Rest 2 mins

Complete 3 sets of:
8-10 Kneeling GHD Raises / Leg Curls
Rest 20 secs
8/side Swiss Ball/Med Ball Single Leg Curls
Rest 20 secs
15 Front Leaning on Rings at 45 degrees

Post Training Stretch

3 mins/side Banded Lat Stretch

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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