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Daily Workout WOD, June 24, 2021

24 Jun, 2021

6.24.21

Metcon
90 secs/side Couch Stretch

Then compete EMOM x 8 mins of:
1. 8/8 Single DB Front Rack Split Squat (down in 3 secs)
2. 30 sec Row or Bike
3. 6/6 Russian Step Ups (hold for 3 secs at the top)
4. 3 Hip Thrusts with a 10 sec hold

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 30 mins of:
20/15 Cal Row or Assault Bike
10 Burpees over the Bar (lateral)
10 Thrusters (95/65)
10 Single DB Step Ups (50/35)(24/20)

A completes full round while B rests. B then completes full round when a is finished. Continue as so for the 30 mins.
Metcon
In 10 mins cycle through the following movements for QUALITY:
12 Barbell Bent Over Row
12 DB Supinated Biceps Curls
12 DB Supine Triceps Extensions
10 Strict Shins to Bar / Strict Knee Raises
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at 10km pace
Rest Jog 2 mins
5 min Run at 10km pace
Rest Walk 3 mins

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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