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Daily Workout WOD, June 15, 2022

6.15.22

Metcon
Complete 1 min each of:
Assault Bike
Row
Burpees
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.
Metcon
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 - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips