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Daily Workout WOD, July 15, 2021

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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 - Thu, Jun 1
Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs