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Daily Workout WOD, June 7, 2022

6.7.22

Metcon
1 min/side OH Banded Distraction
1 min/side Half Kneeling Thoracic Rotations on wall
1 min Down Ups
1 min Single Under Jump Rope
1 min/side Single Arm OH DB Reverse Lunges
1 min Alternating DB Hang Snatch
1 min 1 Snatch Grip Romanian Deadlift + 1 Hang Muscle Snatch + 1/leg OH Barbell Lunges
Metcon
5 min Technical Work: Hip Squat Snatch
Complete 3 sets of 8 reps:
One with no weight, one with weight and one a bit more challenging.
Snatch (Weight)
EMOM x 12 mins:
1-4: 3 Squat Snatches at 65-70% of your 1RM
5-8: 2 Squat Snatches at 70-75%
9-12: 1 Squat Snatch at 80-85%
Pa Yelle (Time)
AQAP complete 15 rounds of:
3 Deadlifts (315/205 – 225/155 – 135/95)
7 T2B / Hanging Knee Raises
10 Box Jumps with step down (24/20)

Time Cap: 20 mins

This is a grunt-work workout.
You will not be able to go really fast as the deadlifts are heavy. Use a weight that you can manage WITHOUT A BELT!

Metcon
Optional Extra Work

Complete 4 sets of:
10 Barbell Bent Over Rows (TX020)
Rest 30 secs
8/side Single Arm DB Strict Press Neutral Grip
Rest 2 mins

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