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Daily Workout WOD, June 15, 2022

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Complete 1 min each of:
Assault Bike
Metcon (9 Rounds for reps)
For 27 mins (9 rds) cycle through 30 secs on / 30 secs off of the following:
1. Assault Bike
2. Row
3. Burpees

Add Cals on Assault Bike, Row and Burpees each round for score.
Every 2 mins 30 secs x 10 mins:
5(-1) Weighted Strict Pull Ups (TX321) / Banded Strict Pull Ups
8-10/side Single Arm Glute Bridge Bench Press

Directly into

In the remaining time complete 2-3 sets of:
10(-1)/side Kneeling DB Alternating Biceps Curls
12/side Side Lying DB External Rotations

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs