Daily Workout WOD, June 2, 2022

6.2.22

Metcon

90 secs/side Couch Stretch
Then complete 2 sets of:
1 min of your choice of Cardio machine
1 min OH Plate Reverse Lunges
1 min Down Ups

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 30 mins:
20/15 Cal Row or 15/10 Cal Assault Bike
15 Thrusters (95/65 – 75/55 – 45/35)
10 Burpees over Bar (lateral)

Alternate through completed rounds with one partner working while other rests.

Metcon

In the time remaining complete 2-3 sets of:
20 Banded Pull Apart
20 Banded Curls
30-45 secs Ring Plank
Rest as needed

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs