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Daily Workout WOD, July 8, 2020

08 Jul, 2020

7.8.20

Metcon
Complete 2 sets of:
6/side Side Plank Banded Side Clam (hold for 6 secs at the top)
8 Med Ball Hang Squat Cleans
3/side Single Leg Hip Thrust (2 sec pause at the top)
5 Box Jumps
Hang Squat Clean + Split Jerk (EMOM x 5 mins: 1 + 1)
Perform a Squat Clean from the Hang position followed by Split Jerk

Build in weight until you reach a weight you can sustain for the next EMOM.
Hang Squat Clean + Split Jerk (Every 2 mins for 12 mins: 3 + 1)
Perform a Squat Clean from the Hang position followed by Split Jerk

Build to a heavy complex for the day!
Metcon (4 Rounds for reps)
Complete 4 sets for Max Reps of:
1 min Assault Bike / Row
1 min DUs / Singles
1 min Burpee Box Jump Overs (24/20)
Rest 1 min

Accumulate as many reps/calories as possible.
Switch at about 55 secs to allow for a 5 sec transition to the next exercise.
Metcon
Optional Extra Work

AQAP complete 5 rounds of:
150ft Sandbag Carry (150/100)
5 Sandbag over Shoulder (150/100)

*No Sandbag: Double KB Cleans (70/53 or 53/35)
*If you use (53/35) go with 10 Double KB clean & 200ft Carry

EMOM x 12 mins:
1. 8-12 Pikes on Rower (in control)
2. 20 sec L-sit (toes pointed forward, perfect form)
3. 30 sec Landmine Rotations (like last week)
4. 20 sec GHD Hold

Post Training Stretch
5 mins/side Hamstring Stretch

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips