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Daily Workout WOD, June 30, 2021

30 Jun, 2021


200m Run
90 secs/side Banded Hamstring PNF Stretches
1 min Barbell Dead Bugs
1 min Sumo Inchworms
1 min Barbell Good Mornings
1 min Romanian Deadlifts
1 min Handstand Shoulder Taps
1 min Handstand Hold / HS Hold with feet on box
Deadlift (Weight)
Complete 4 sets of:
6 Deadlifts (NO Touch And Go)
Rest 30 secs
1 min Max Effort Strict HSPUs / Strict HSPUs off of a Box / 10/side Alternating DB Strict
Rest 2 mins
Metcon (Time)
AQAP complete:
Alternating DB Hang Snatch (50/35)
Single Arm OH DB Lunges
Burpees over the DBs (lateral)
T2B / Hanging Knee Raises

Time Cap: 15 mins
Optional Extra Work

Complete 3 sets of:
10 Prone Snow Angels
15 DB Reverse Flys

AQAP complete 3 rounds of:
30 Single DB Step Ups (50/35)
30/24 Cal Ski Erg or Row

Complete 3 sets of:
12(-2) Single Arm DB Z Presses (neutral grip)
Rest 15 secs
12(-2) DB Incline Bench Bent Over Rows (down in 2 sec)
Rest 2 mins

Complete 3 sets of:
8-10 Kneeling GHD Raises / Leg Curls
Rest 20 secs
15 Ring Roll Outs
Rest 90 secs

Archives Previous WODs
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.
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
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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