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Daily Workout WOD, June 2, 2021

02 Jun, 2021

6.2.21

Metcon
Complete 12/9 Cal Row or 10/7 Cal Assault Bike then-

EMOM x 6 mins:
1. 30 secs Banded Scapula Push Ups
2. 30 secs Banded Pull Aparts
3. 30 secs Inchworms

Bench Press (Weight)
Complete the following:
10 reps at 50% of 1RM
8 reps at 60%
5 reps at 70%
5 reps at 75%
3 reps at 80%
1 set for Max Reps at 85%

(take up to 2 mins rest between sets)

Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 4 mins:
10 Push Ups
10 T2B

Rest 2 mins

AMRAP x 4 mins:
8 Overhead Squats (115/80)
5/side Overhead Barbell Lunges (115/80)
12/9 Cal Row or 10/7 Cal Assault Bike

Rest 2 mins

Metcon
Optional Extra Work

Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
12/side Incline Bench Prone Trap Raises
Rest 90 secs

Complete 3 sets on the Assault Bike of:
1 min moderate intensity
1 min high intensity at 8/10 RPE
1 min moderate intensity at 7/10 RPE
1 min high intensity at 8/10 RPE
1 min moderate intensity at 7/10 RPE
2 min recovery at 5/10 RPE
2 min walk

RPE = Rate of Perceived Effort
10 = red zone
9 = very high effort
8 = high effort you can’t talk no more
7 = you can give a word here and there
6 = you can talk
5 = we can have a full conversation
4 = you are moving
3 = warm up
2 = stretching
1 = not moving

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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