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Daily Workout WOD, June 9, 2022

6.9.22

Metcon
400m Run
Then for 8 mins cycle through:
5 Inchworms
5/side Plank to Thoracic Rotations
5/side Lateral Step Ups
5/side Reverse Lunges
5 Scapula Push Ups
5 Push Ups
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 25 mins:
10 Burpee Box Jumps (24/20)
12 Single DB Step Up & Overs (24/20)(50/35 – 35/20 – 20/15)
14 Push Ups

A completes full round while B rests. Switch when complete and continue as so for the 25 mins.
Metcon
EMOM x 12 mins:
1. 5 Weighted or Body Weight Strict Pull Ups (TX020) / Banded Strict Pull Ups
2. 6/side Half Kneeling DB Strict Press – neutral grip
3. 20 Banded Pull Apart
Metcon
Optional Extra Work

Complete 3 sets:
15 Barbell Biceps Curls (T2120)
Rest 20 secs
15 Barbell Skull Crushers (T2120)
Rest 20 secs

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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