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Daily Workout WOD, June 14, 2022

6.14.22

Metcon
200m Run
Then for 8 mins cycle through:
5/side Rear Foot Elevated Split Squats
5/side Single Leg Romanian Deadlifts
5/side Alternating Single Leg V-Ups
5 Down Ups
Metcon
In 15 mins complete 3 sets of:
10-8-6/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side Single Leg Hip Thrusts on Med Ball – 3 sec hold at the top
10 Ring Roll Outs – 3 sec hold at the top
Rest 1 min
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Time Cap: 20 mins

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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