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Daily Workout WOD, June 28, 2021

28 Jun, 2021

6.28.21

Metcon
1 min Row or Assault Bike
Then for 8 Mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Bench Press (Weight)
EMOM x 10 mins:
1. 6 Bench Press (T20X1)
2. Max Rep Unbroken Strict Pull Ups

Aim for around 5-6 reps on the Pull Ups. If you cannot perform at least 3 reps unbroken then use a band.

Rest 4 Mins
Metcon (5 Rounds for reps)
EMOM x 10 mins:
1. 40 secs of Max Effort Burpee Ring or Bar MUs / Burpee C2B Pull Ups or Burpee Pull Ups or Burpee T2B or Burpee Hanging Knee Raises
2. 40 secs of Max Effort DUs
Metcon (5 Rounds for reps)
EMOM x 10 mins:
1. 40 secs of Max Effort Cal Row or Assault Bike
2. 40 secs of Max Effort Burpees to a 6" target

The goal is around 15/10 Cals each minute and about 15 PERFECT Burpees each minute!
Metcon
Optional Extra Work

Complete 5 sets of:
25-50ft HS Walk / 45 sec Wall Facing Handstand Hold with Shoulder Taps
Rest 30 secs
1 Legless Rope Climb + 1 Rope Climb
Rest 1 min

Complete 3-4 sets of:
30-45 sec Hollow Hold
30-45 sec/side Side Plank
30-45 sec Front Plank
Rest 90 secs

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