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Daily Workout WOD, June 8, 2022


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%
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
In the time remaining complete:
90 secs/side Pec Stretch on Post
2 mins/side Pigeon Pose
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
Daily Workout - Thu, Jan 26

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans


EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins