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Daily Workout WOD, July 8, 2021

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08 Jul, 2021


In 12 mins complete:
1 min Assault Bike, Row or 200m Run
90 sec/side Couch Stretch
Then for the remaining time cycle through:
8/side Single Arm Bottom Up KB Press
10/side Single Arm OH KB Squats (T30X1)
8/side OH Barbell Reverse Lunges
10 Shoulder Activations
30 secs/side Side Plank
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 35 mins:
15/12 Cals Assault Bike or 21/15 Cal Row
12 DB Hang Clean and Jerks (50/35)
12 Burpees over DBs

A completes Bike/Row while B rests, then B completes Bike/Row while A rests. A completes DB H C&J while B rests, etc….
Optional Extra Work

EMOM x 12-20 mins:
1. 30-45 sec Handstand Hold on Parallettes
2. 30 sec L-Sit or Tuck Sit on Parallettes
3. 30 sec False Grip Ring Row Hold or False Grip Pull Up hold
4. 15-20 GHD Sit Ups or GHD Half Sit Ups

Archives Previous WODs
Daily Workout - Tue, Mar 21

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press


In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs