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

Daily Workout - Wed, Feb 1

Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins

RESOURCES