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Daily Workout WOD, June 7, 2021

07 Jun, 2021

6.7.21

Metcon
In 12 mins complete:
200m Run
90 secs/side Couch Stretch
Then for the remaining time cycle through:
8 Down Ups
8/side Single Arm OH DB Reverse Lunges
8/side Banded Lateral Walks
8 Hip Muscle Snatches
8 Barbell OH Squats
Snatch (EMOM x 15 mins:)
Mins 1-5: 1 at 80% of 1RM
Mins 6-10: 1 at 85-87.5% of 1RM
Mins 11-15: 1 at 87.5-90% of 1RM
Metcon (Time)
AQAP complete 15 rounds of:
3 Deadlifts (315/205)
7 T2B
10 Box Jumps (24/20)

Time Cap: 20 mins

The Deadlifts are meant to be heavy where you cannot go fast, but you should be able to move the weight WITHOUT A BELT.

Metcon
Optional Extra Work

AQAP complete:
6-5-4-3-2 Legless Rope Climbs
25-20-15-10-5 Strict HSPUs

(If the LLRC are too tough, switch for Rope Climbs or Strict Pull Ups. Same for HSPUs, go with Kipping)

3000m Row Time Trial
(take your max BPM at the end of test – take your average on cal/h & 500m)

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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