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Daily Workout WOD, June 29, 2022

6.29.22

Metcon
250m Row or 200m Run
90 secs/side Bent Over Lat Distraction

Then complete 2 rounds of:
12/side Banded External Rotations on post
12 Banded Y’s
12 DB Dead Bugs
6/side Alternating DB Snatches

Metcon (Time)
AQAP complete:
1600/1200m Row – 1300m Run
24 Alternating DB Snatches (50/35)

Rest 2 mins

1000/800m Row – 800m Run
18 Alternating DB Snatches (50/35)

Rest 2 mins

500/450m Row – 400m Run
12 DB Snatches (50/35)

Rest 2 mins

500/450m Row – 400m Run

Time Cap: 25 mins
Metcon
EMOM x 12 mins:
1. 20-30 secs L-Sit Hold (on bar)
2. 20-30 secs Hollow Hold
3. 20 Banded Pull Apart
Metcon
Optional Extra Work

Complete 3 sets of:
10/side DB Strict Press with neutral grip
10/side Single Arm DB Row
Rest 90 secs

Complete 3 sets of:
10 DB Glute Bridge Pull Overs
10 DB Neutral Grip Curls (T2120)
10 Banded Triceps Pull Downs (T2120)
Rest 90 secs

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