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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
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins