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Daily Workout WOD, July 15, 2021

15 Jul, 2021

7.15.21

Metcon
1 min Assault Bike or Row
90 sec/side Front Rack Banded Distraction
Then for 8 mins cycle through:
15 Hollow Rocks or 15 sec Hollow Hold
8 Romanian Deadlifts +8 Muscle Cleans + 8 Push Presses
15 Scapula Push Ups
3 Wall Walks
Metcon
Use this as a Specific Warm Up

EMOM x 5 mins:
2-3 Power Clean with tempo to knees then pull + Kick Up to Handstand & Hold for 10 secs

Metcon (Time)
AQAP with a partner complete:
800/600m Row or 45/30 Cal Assault Bike
50-40-30-20-10 Power Cleans (135/95) or DB Cleans (50/35)
50-40-30-20-10 Handstand Push Ups

Time Cap: 30 mins

(Divide reps as desired as long as one partner works while the other rests)

Metcon
IN CLASS CORE & SCAPS

For 10 mins cycle through thRee following for quality:
30-40 sec Hollow Hold
15-20 Pikes on Rower
12 DB Hammer Curls (T2120)
12 DB Supine Triceps Extensions (T2120)

Rest as needed
Metcon
Optional Extra Work

Every 90 secs x 6 mins (4 rds):
5 Snatch Balance

Every 90 secs x 6 mins (4 rds):
5 OHS at 70-80% of your 1RM

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips