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Daily Workout WOD, July 14, 2020

14 Jul, 2020

7.14.20

Metcon
EMOM x 6 mins:
1. 30 sec/side Single Arm Banded Press
2. 15 Hanging Scapula Retractions
3. 10 Banded Reverse Flys + Banded Y
Push Press (Weight)
Complete 4 sets of:
8(-1) Push Press
Rest 30 secs
4(-2) Weighted Strict Pull Ups (TX021)
Rest 2 mins
Metcon (4 Rounds for reps)
Complete 4 sets of:

AMRAP x 2 mins:
25 Wall Balls (20/14)
15 Pull Ups

Rest 1 min

AMRAP x 2 mins:
400m Run
Max Burpees in the remaining time

Rest 1 min

The goal is to go unbroken on Wall Balls and Pull Ups and then go hard on the run and the Burpees.
If you cannot complete the 400m in 2 mins then run 200m.
Metcon
In Class Shoulder Health

Complete 3 sets of:
25 Banded Pull Aparts
15 Prone trap Raises

Metcon
Optional Extra Work

Every 5 mins for 20 mins:
20/15 Cal Ski Erg or 25/20 Cal Row
75 DUs
15 Toes Through Rings
15 GHD Sit Ups / 20 Feet on Bench Crunches

Post Training Stretch

5 mins/side Lat PNF Stretch

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