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 - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

Daily Workout WOD, June 29, 2022

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