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Daily Workout WOD, June 8, 2022

6.8.22

Metcon
3 mins of your choice of Cardio
90 secs/side Hip External Rotation on box
Then complete 2 sets of:
5/side Reverse Lunges to Step Ups
5/side Lateral Step Downs (down in 3 secs)
5 DB Front Rack Squat (T55X1)
10/side Banded Lateral Walk
Back Squat (Weight)
With a tempo of T22X1 complete the following sets:
5 at 70% of your 1RM
5 at 75%
5 at 80%
3 at 85%
3 at 85%
3 at 90%
Then
1 set for max reps at 80% with NO TEMPO.
Metcon (Time)
AQAP compete:
50 Med Ball Straight Leg Crunches (20/14)
50/40 Cal Row or 60/45 Cal Assault Bike
100 Wall Balls (20/14 – 14/10)
50/40 Cal Row or 60/45 Cal Assault Bike
50 Med Ball Straight Leg Crunches (20/14)

Time Cap: 16 mins
Metcon
IN CLASS MOBILITY
In the time remaining complete:
90 secs/side Pec Stretch on Post
2 mins/side Pigeon Pose
Metcon
Optional Extra Work

Complete 4-5 sets of:
1000m Run
Rest 3 mins between sets
Increase effort on each set, start at RPE 7/10

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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