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Daily Workout WOD, June 1, 2021

01 Jun, 2021

6.1.21

Metcon
In 12 mins complete:
200m Run
1 min/side External Rotation with the PVC
1 min Prone Snow Angels
Then for the remaining time cycle through:
1 min Row or Assault Bike
5 Jump Squats (as high as possible)
10 Muscle Cleans
10 Banded Hip Thrusts
10 Shoulder Activations
Metcon
EMOM x 7 mins:
Power Clean Lift Off (5 sec hold) + Power Clean

Use this as warm up. Start at 50% of your 1RM Power Clean then build to 75%. Try for a couple of reps with 75% if you can.
Power Clean (Weight)
1 min Max Reps at 75% of 1RM
Rest 1 min
2 mins Max Reps at 80% of 1RM
Rest 1 min
2 mins Max Reps at 85% of 1RM

Aim for a minimum of 12-16 reps at 75%, 8-12 reps at 80% and 6-8 reps at 85%.

Metcon
EMOM x 5 mins:
1-5 Ring MUs / 1-5 Bar MUs / 1-5 Kipping Ring Pull Ups & 1-5 Strict Bar Dips / 5 Banded Strict Pull Ups

Choose the amount of reps you can maintain the whole way through without any bad reps.

Rest 2 Minutes
Metcon (Time)
AQAP complete:
10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95)
1-3 Bar MUs / 4-8 C2B Pull Ups / 5-10 Pull Ups / 10 Ring Rows

Time Cap: 10 mins
Metcon
Optional Extra Work

Complete 2 sets of:
1 min/side Side Plank
25-30 Feet on Bench Crunches
Rest 1 min

AMRAP x 10 mins:
1-2-3-4-5-6-7-8-9-10 Farmers Walk (45+15-35/side / handle)
12 GHD Sit Ups

(on the Farmer’s Carry Walk 1 = 25ft, so 4 = 4 x 25ft. You need to drop the weights at the end of each 25ft, regrip and go.

Complete 3 sets of:
6/side Alternating DB Bench Press
Rest 30 secs
6/side Alternating DB Bent Over Rows
Rest 90 secs

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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