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Daily Workout WOD, July 28, 2020

28 Jul, 2020

7.28.20

Metcon
2 mins/side Pec Stretch on Post
Then for 6 mins complete:
5 OH Reverse Lunges (hold for 5 secs at the bottom)
10 Banded Pull Downs + 10 Banded Y Stretch
5/side DB Snatches
Power Snatch (EMOM x 12 mins (max): 1 + 4 Bar over Burpees )
Complete the movements EMOM for a max of 12 mins!
Burpees are performed lateral.
Ramp up to a heavy 1RM for the day.
3 attempts max on your last bar no more!
Power Snatch (EMOM x 5 mins: 1 at 80%)
Perform each set at 80% of your best 1RM for the day

Metcon
EMOM x 20 mins:
1. Row
2. Burpees

Mins 1-6: 12/8 Cals 12/8 – 10 Burpees
Mins 7-12: 14/10 Cals – 15 Burpees
Mins 13-18: 16/12 Cals – 16 Burpees
Mins 19-20: Max Cals / Max Burpees

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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