Daily Workout WOD, June 9, 2021

09 Jun, 2021

6.9.21

Metcon

For 10 mins cycle through:
1 min Row or Assault Bike
10 Scapula Ring Rows
8/side Half Kneeling Triple Threat
5×10 sec Kick up to Handstand
8 Kneeling DB Strict Press (neutral grip)

Metcon

EMOM x 8 mins:
1. 5 Weighted Strict Pull Ups / Regular or Banded
2. 1-5 Strict HSPUs

Rest 2 Minutes

Metcon

EMOM x 8 mins:
1. Weighted Strict Pull Ups / Regular Pull Ups or 15-20 sec hold
2. 5/side Single Arm DB Strict Press (neutral grip)

Metcon (Time)

AQAP complete 8 rounds of:
200m Run
10 HSPUs / Push Ups
5/side OH Barbell Lunges (135/95)

Time Cap: 16 mins

Metcon

Optional Extra Work

For 8 mins complete 3 sets of:
12 Ring Roll Outs
1 min/side Side Plank
Rest as needed

EMOM x 9 mins:
1-3: 1 Split Jerk at 80%
4-6: 1 Split Jerk at 85%
7-9: 1 Split Jerk at 90%

EMOM x 15 mins:
1. 50ft Farmer’s Walk (as heavy as possible)
2. 50ft Sandbag Carry (as heavy as possible) / 45 sec 2KB Front Rack Carry
3. 30 sec L-Sit Hold

Archives

Previous WODs

Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

Daily Workout WOD, June 9, 2021

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