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Daily Workout WOD, June 16, 2022


50 DUs / 100 Singles
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
5/side Bird Dogs
5 Sumo Inchworms
5/side DB Single Leg Deadlifts
5 Good Mornings with an empty barbell

Sumo Deadlift (Complete 5 sets of 5 reps (building))
On this one ensure that you have a WIDE stance. Feet and knees as wide as possible with your feet turned out and shins perpendicular to the floor. If this is a tough position due to lack of hip mobility use a narrower stance or you can go with a regular deadlift. Keep in mind that we are not performing a Romanian Deadlift here. Keep your butt down and chest up!
5 min transition into Power cleans:
5 Hang Cleans with an empty barbell
5 Power Cleans from below the knees with an empty barbell
(work on fast turnover of the elbows and wrists)
Metcon (Time)
AQAP with a partner complete:
100/80 Cal Row – 80/65 Cal Assault Bike
30 Hang Cleans (155/105 – 135/95 – 75/55)
200 DUs / Singles
30 Power Cleans 155/105 – 135/95 – 75/55)
200 DUs / Singles
30 Hang Cleans (155/105 – 135/95 – 75/55)
100/80 Cal Row – 80/65 Cal Assault Bike

Time Cap: 25 mins
Divide reps as desired as long as one partner works while the other rests
Optional Extra Work

Complete 3 sets of:
12 DB Glute Bridge Pull Overs
20-30 GHD Sit Ups
30-45 sec Handstand Hold
Rest 2 mins

Complete 3 sets of:
15 Banded Triceps Pull Downs (T1121)
15 Barbell Curls (T1111)
Rest 2 mins

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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