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Daily Workout WOD, July 16, 2020

16 Jul, 2020

7.16.20

Metcon
Complete 3 sets of:
200m Row
10 Hang Muscle Cleans
10 Jump Squats
10 Front Rack Reverse Lunges (5/side)
Power Clean (EMOM x 8 mins: 2 reps)
Use this part as a warm up for the next huge conditioning metcons.
Take a 1 sec pause at knee level and a 2 sec pause in the receiving position.
Metcon (Time)
AQAP complete 3 rounds of:
6-4-2 Ring MUs
6 Power Cleans at 70% of 1RM
6 Front Squats (same weight)
20/15 Cal Assault Bike or 21/15 Cal Row

Time Cap: 10 mins

Scale Ring MUs to:
Bar MUs
C2B Pull Ups x 2
Pull Ups x 4
Ring Rows x 4

Rest 5 Mins
Metcon (Time)
AQAP complete 3 rounds:
6-4-2 Ring MUs
8 Power Cleans at 60% of 1RM
8 Front Squats (same weight)
20/15 Cal Assault Bike or 21/15 Cal Row

Time Cap: 10 mins

Scale Ring MUs to:
Bar MUs
C2B Pull Ups x 2
Pull Ups x 4
Ring Rows x 4

Metcon
Optional Extra Work

AQAP complete 3 rounds of:
6-4-2 Ring MUs
15 Burpee Box Jump Overs (24/20)

Complete 2 sets of:
6/side DB Rear Foot Elevated Split Squats
25 Banded Reverse Hyper
Rest 2 mins

Complete 3 sets of:
5-5-5 Banded Bicep Curls
20 Banded Pull Aparts
Rest 90 secs
8-10(-1) DB Skull Crushers
Rest 2 mins

Scale Ring MUs to:
Bar MUs
C2B Pull Ups x 2
Pull Ups x 4
Ring Rows x 4

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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