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Daily Workout WOD, June 21, 2022

6.21.22

Metcon
200m Run
Then for 8 mins cycle through:
30 Single Under Jump Rope
6 Shoulder Activations
6 Ring Rows
6/side Half Kneeling DB Strict Press
30 secs/side Single Arm Handstand Hold with feet on box
Metcon
EMOM x 10 mins:
1. 30 secs of Strict Pull Ups / Banded Strict Pull Ups
2. 30 secs of Strict HSPUs / Pike Strict HSPUs / Push Ups

On the HSPUs, try to aim for 6-8 reps unbroken right from the start. Add Ab Mats if needed or use pike position with feet on box.
The same for the Pull Ups, aim for 6-8 straight reps with a 2 sec down on the eccentric phase.

Rest 5 Mins
Metcon
EMOM x 10 mins:
1. 40 secs DUs / Singles
2. 40 secs T2B / Hanging Knee Raises

Rest 5 Mins
Metcon
Every 2 min & 30 secs x 10 mins (4rounds):
8 DB Bench Press (T30X1)
8-12 Ring Rows (T2120)

On this part, everything should be kept under 90 secs of work so that you have a full minute of rest.
The goal is to be consistent on the weight without hitting a wall.
Metcon
IN CLASS CORE
In the time remaining:
10-15 Pikes on Rower
10-15 Reverse Crunches
Metcon
Optional Extra Work

Compete 2 sets of:
15 mins of 30 secs on / 30 secs off of:
Assault Bike
Row
Ski Erg

Rest 3 mins

(Similar to last week, but increasing to 15 mins here. Try to hit more calories or keeping a higher pace on each)

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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