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Daily Workout WOD, July 30, 2020

30 Jul, 2020

Cup Match Wod Day 1
Come and Join us for our CUP MATCH WOD! Wear your colors to support your team while we tackle some fun team workouts!

The Coin Toss

Choose Heads or Tails and see how lucky you are!
Metcon (Time)
The Warm Up

AQAP Complete:
150 DUs / 300 Singles

Points will be awarded to your team depending on where athletes place.
Metcon (AMRAP – Rounds and Reps)
The Build Up – "DBWBAB"

At the start of the first minute complete 1 Wall Ball (20/14) followed by 1 Burpee. Increase reps by 1 at the start of each new minute. Continue until athlete cannot complete the required number of reps within the minute. Points will be awarded to each team depending on where athletes place. A Tie Break goes to the winner of The Coin Toss!

Metcon (2 Rounds for reps)
The Match

Batting Team
AMRAP x 10 mins:
10 DB Deadlifts
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Push Press
100m Run

Rest 4 Mins

Fielding Team
AMRAP x 10 mins:
10 KB Swings (35/25)
10 KB Goblet Reverse Lunges (5/side)
10 KB Weighted Step Ups
10 Hanging Knee Raises
10/8 Cal Row

The team that won The Coin Toss gets to choose which AMRAP they complete first, Batting or Fielding. Athletes will work through each AMRAP and on the completion of each round they will yell out either St. George’s or Somerset! The Umpire will mark 1 point for each competed round under the team’s name. When the team is batting, these points will count towards their teams total score. When the team is fielding each point will count as a minus towards the other team’s batting score.

Archives Previous WODs
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins