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Daily Workout WOD, July 1, 2021

01 Jul, 2021

7.1.21

Metcon
50 DUs / 100 Singles
1 min/side Pigeon Pose
Then for 6 mins cycle through:
8 Clean Grip Romanian Deadlifts
8 Barbell Front Squats (down in 3 secs)
8 Barbell Push Press
12 Scapula Retractions on the bar
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 8 mins:
5 Power Clean & Jerks (155/105) or 5/side Single Arm DB Hang Clean & Push Press (50/35)
14 Alternating Jumping Lunges

One partner completes full round while other rests. Switch when round is completed.

Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 10 mins:
5 DB or Barbell Hang Squat Clean to Thrusters (DB: 50/35 – BB: 115/80)
10 T2B / Hanging Knee Raises
20 DUs / 40 Singles

One partner completes full round while other rests. Switch when round is completed.

Rest 5 Mins
Metcon (Distance)
Partner AMRAP x 8 mins:
200m Run

Partners alternate running 200m sprints (one works while the other rests)
Metcon
In 10 mins cycle through the following for QUALITY:
15 Barbell Curls
15 DB Supine Triceps Extensions
30 sec Hollow Flutter Kicks
30 sec/side Side Plank
Metcon
Optional Extra Work

Complete 8-10 sets of:
500m Row / Ski Erg / Assault Bike
Rest 2 mins between sets

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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