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Daily Workout WOD, June 30, 2022

6.30.22

Metcon
200m Run
2 mins Hip 90/90 Stretch

Then complete 2-3 sets of:
5/side KB Dead Bugs
5/side Reverse Lunges to High Knee Step Ups
5/side KB Lateral Lunges
5/side Plank Hands to Forearm

Metcon
In 10 mins complete 3 sets of:
6/side 2KB Front Rack Step Ups (20” box for everyone)
Rest 30 secs
8/side Single Leg Hip Thrust on Med Ball – 3 sec hold at the top
Rest 90 secs
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 24 mins:
400m Run
25 Wall Balls (20/14)

One partner completes full round while other rests. Then switch.
Each round should take 3 mins. If rounds start to creep up then scale the run.
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
12 DB Neutral Grip Curls (T2120)
15-20 Banded Triceps Push Downs
Rest as needed
Metcon
Optional Extra Work

On the Ski Erg or Row complete:
1500m at 80% of max effort

Rest 2 mins

Then complete 4-5 sets of:
500m at 80% of max effort
Rest 90 secs

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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