Daily Workout WOD, June 17, 2021

17 Jun, 2021

6.17.21

Metcon

2 mins/side PVC Roll on Lats

Then, EMOM x 9 mins:
1. 8/side Side Lying Windmills
2. 250/200m Row
3. 30 sec Shoulder Activations

Metcon (Time)

AQAP with a Partner complete:
2000m Row or 100 Cals Assault Bike
12 Wall Walks
50 T2B
1000m Row or 50 Cals Assault Bike
10 Wall Walks
25 T2B / Hanging Knee Raises
750m Row or 37 Cals Assault Bike
6 Wall Walks
15 T2B / Hanging Knee Raises

Time Cap: 20 mins
Divide reps as desired where one works while other rests

Rest 5 Mins

Metcon (Time)

AQAP with a partner complete 10 rounds each of:
3 Clean & Jerks (135/95)
3 Bar Facing Burpees

Time Cap: 12 mins
Alternate through completed rounds; one works while the other rests

Metcon

Optional Extra Work

Complete 3 sets of:
5 OH Squats
(5 at 70% / 5 at 80% / 5 at 85%

Complete 3 sets of:
45 sec Double KB Front Rack Carry (70/53)
45 sec Bottom-Up KB Walk
Rest 90 secs

Complete 3 sets of:
30 secs Double KB OH Carry
15 DB Anchored Sit Ups
Rest 90 secs

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 17, 2021

RESOURCES

NAVIGATION

Location