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Daily Workout WOD, June 16, 2021

16 Jun, 2021

6.16.21

Metcon
In 10 mins complete:
200m Run
1 min/side Banded Hamstring Stretch
1 min Straddle & Reach
1 min/side Single Leg Hip Thrust
1 min Banded Triceps Extensions
1 min Narrow Push Ups (down slow)
1 min Anti-Flexion Good Mornings
Bench Press (Weight)
EMOM x 10 mins:
1. 15 KB Swings (70/53)
2. 8 Bench Press
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20 Wall Balls (20/14)
20 Feet on Bench Crunches
8 Burpee Box Jumps (30/24)
12 Ring Dips
Metcon
Optional Extra Work

Complete 3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Aparts
Rest 90 secs

Complete 3 sets of:
6 min Run
(Alternate between 1 min at High Pace and 1 min at Moderate Pace)
Rest Walk for 3 mins between each set

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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