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Daily Workout WOD, July 16, 2021

16 Jul, 2021

7.16.21

Metcon
200m Run
1 min Bird Dogs
1 min Scapula Push Ups to Downward Dog
1 min Banded Face Pulls
1 min Banded Y’s
1 min Alternating V-Ups (hold 2 secs at the top)
1 min Shoulder Activations
1 min Top of the Ring/Bar Dip Hold / Plank Hold
Strict Weighted Pullups (Weight)
Complete 5 sets of:
4 Weighted Strict Pull Ups
Rest 45 secs
Max Effort (-1) Strict Ring/Bar Dips / DB Push Ups
Rest 90 secs
Metcon
For the next two EMOMS the goal is to go hard on the WB/C2B and lower the Burpees if you start to fail on the WB/C2B. Use the following categories as a guide today:

REGULAR: 15 Wall Balls (20/14) + 15 Ring Rows on the 1st one and 15 Jump squats + 10 Ring Rows on the 2nd one
INTERMEDIATE: 10 Wall Balls (30/20) + 10-15 C2B on the 1st one and 10-15 Wall Balls (20/14) + 10-15 Pull Ups on the 2nd one
ADVANCED: as prescribed with the hardest variation on both!!!!!

The 1st 8 min EMOM is supposed to be harder than the 2nd one!

Metcon
EMOM x 8 mins:
1. 15 Wall Balls (20/14) or 10 at (30/20) + 8-15 C2B Pull Ups / Pull Ups / Ring Rows
2. 10-15 Burpees

Rest 4 Mins
Metcon
EMOM x 8 mins:
1. 15 Jump Squats or 10-15 Wall Balls (20/14) + 8-15 C2B Pull Ups / Pull Ups/ Ring Rows
2. 10-15 Burpees
Metcon
Optional Extra Work

Bench Press
1 x 5 at 75% of your 1RM
1 x 3 at 85% of your 1RM
1 x Max Effort at 90% of your 1RM

Complete 3 sets (ONLY if you did not train yesterday) of:
8/side Front Rack DB Lateral Step Ups
10 Barbell Hip Thrusts (T2120)
Rest 90 secs

Complete 3 sets of:
15 Pikes on Rower
30 sec Stir the Pot on Swiss Ball
12/side Kneeling Landmine Rotations (elbow’s bent)
3 x 10 sec/side Single Arm Superman Plank on Bench
12/side Wide Stance Banded Rotations
Rest 90 secs

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