Daily Workout WOD, June 3, 2022

6.3.22

Metcon

Complete 3 sets of:
30 Single Jump Rope
10 Banded Pull Downs
10 Shoulder Activations
5/side DB Strict Presses
5/side Alternating DB Snatches
5 Box Jumps with step down

Metcon (Time)

AQAP complete:
2000/1500m Row
30 T2B / Hanging Knee Raises
50 Alternating DB Snatches (50/35 – 35/25)
30 T2B Hanging Knee Raises
20 Burpee Box Jump Overs (30/24)

Time Cap: 15 mins

Metcon

10 mins Transition: Split Jerk from rack

Complete 3-5 Split Jerks with 3 Jerk Dips before each Split Jerk. Focus on keeping the weight in the middle of your foot, not leaning forward.

Front Squat + Split Jerk (In a 15 min window build to a heavy 3+1)

Perform the listed movements as a complex

Everything is from the rack

Metcon

Optional Extra Work

Complete 3 sets of:
800m Ski Erg
1000m Assault Bike
800m Run
Rest 3 mins

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

Daily Workout WOD, June 3, 2022

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