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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
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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