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Daily Workout WOD, July 5, 2021

05 Jul, 2021

7.5.21

Metcon
200m Run
90 secs/side Hip & Knee External Rotation on box
Then for 8 mins cycle though:
8/side Front Rack Split Squats
10/side Banded Side Clams (hold 2 secs at the top)
30 sec Bottom of Squat Hold on post
10 Shoulder Activations
Back Squat (Weight)
Complete 5 sets of:
5 Back Squats (T32X1)
Rest 45 secs
45 secs for Max Reps of Strict C2B Pull Ups / Strict Pull Ups / Hard Ring Rows

For the Pull Ups begin with a max rep (-2), then jump back on the bar and get in as many reps as possible in remaining time.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
26 Burpees over DBs (lateral)
26 DB Hang Cleans (50/35)
26 DB Push Press (50/35)
26 DB Front Rack Lunges (50/35)
Metcon
For 8 mins cycle through the following:
20 Banded Hollow Pull Over
30 sec Ring Front Plank
15-20 DB Anchored Sit Ups
Metcon
Optional Extra Work

EMOM x 10 mins: 1 Split Jerk
(build to a heavy but perfect single)

Complete:
4 min Row at 24-26 s/m
Rest 2 mins
4 min Row at 25-27 s/m
Rest 2 mins
4 min Row at 26-28 s/m
Rest 2 mins

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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