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Daily Workout WOD, July 3, 2020

03 Jul, 2020

7.3.20

Metcon
1 min/side Couch Stretch

Then complete 2 sets of:
10 Med Ball Hip Thrusts (hold for 30 secs only on heels)
8 Kneeling Behind the Neck Snatch Grip Strict Press
8 OHS with mini band at knees

Snatch (Every 45 sec for 15 rds: 1 + Plyo Move)
5 sets at 70%
5 sets at 75%
5 sets at 80%

Plyo move :
Beginners – 1 Jump Squat
Intermediate – 1/side Half Kneeling position to Squat to High Jump
Advanced – Kneeling Position to Squat to High Jump

Metcon
Every 3 mins for 21 mins (7 rounds):
10-12/6-8 Cal Assault Bike or 15/10 Cal Row
6-10 Burpees

90 sec max for each interval
Advanced – 1 min to 1 min & 15 secs
These are high intensity SPRINT intervals!
You should be near maximum intensity on each effort.
Metcon
Optional Extra Work

Complete 4 sets of:
8(-2) Strict Press
Rest 2 mins

Complete 5 sets of:
50ft + 50ft Bear Hug Sandbag Carry (150/100)
50ft + 50ft Farmers Carry (220/140)
8 Sandbag Over Shoulder (150/100)
Rest 90 secs

Post Training Stretch

5 mins/side Pigeon Pose

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