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Daily Workout WOD, July 1, 2021

01 Jul, 2021


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)
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
Optional Extra Work

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

Archives Previous WODs
200m Run
2 min Baby Squat on floor PNF with back on floor - hands on feet
(PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing your knees to stretch for 10 secs)

Then complete 2 sets of:
5/side Spiderman Lunges with Thoracic Rotations
8/side Side Plank Banded Clam
8/side Banded Lateral Walks
8 Banded Barbell Squat (T32X1)
Front Squat (6-6-5-5-4-4 (-2))
In 20 mins complete warm up and working sets.
Warm up with 3 sets of 6 reps, increasing from about 30-40-50-60% of your 1RM
We are not looking to go to failure in each of your working sets. Challenging weights but no failed reps.
Technique should focus on a straight upper back while driving up. Make sure you go down in control (let say 2 secs) and drive with your hips while keeping the same torso angle all through.
Metcon (Time)
AQAP complete 6 rounds of:
8 Thrusters (115/80 - 95/65 - 75/55)
12 Bar Facing Burpees
16/12 Cal Assault Bike or 20/15 Cal Row
Time Cap: 17 mins
In the time remaining complete:
2 mins/side Pigeon Pose
Optional Extra Work

Every 2 mins x 12 mins:
3 Clean Pull from High Blocks (knee level) + 2 Power Cleans
(work with 65-70% of your 1RM Squat Clean)

EMOM x 5 mins:
1 Power Clean from High Blocks (knee level) a 75% of your 1RM

On the Assault Bike complete 3 to 4 sets of 3 mile Fartlek as follows:

3/4 mile hard pace
3/4 mile easy pace
3/4 mile hard standing
3/4 mile fast pace
Rest walk 2 mins

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