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Daily Workout WOD, July 9, 2021

09 Jul, 2021


1 min Assault Bike or Row
1 min DUs / Singles
1 min Banded Hip Thrusts
1 min Banded Scapula Push Ups
1 min Banded Good Mornings
1 min Banded Pull Downs
1 min Alternating Barbell Single Leg Deadlifts
1 min Romanian Deadlifts
Romanian Deadlift (In a 13 min window build to a heavy 3 rep)

Rest 3 Mins
Bench Press (In a 13 min window build to a heavy 3 rep)
Metcon (Time)
AQAP complete 3 rounds of:
40/30 Cal Row or 30/24 Cal Assault Bike
75 DUs / 100 Singles
20 Wall Balls (30/20) or 40 at (20/10)

Time Cap: 14 mins
Optional Extra Work

Run 1000m (easy)
Then complete 5 sets of:
30 secs on 30 secs off (progressive)
Then Run 800m for time!
10 min easy cool down

Complete 3 sets of:
15 Pike on Rower
30 sec Stir the Pot on Swiss Ball
12/side Kneeling Landmine Rotations (elbow’s bent)
3×10 sec 1 arm Superman Plank on bench
12/side Wide Stance Banded Rotations
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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