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Daily Workout WOD, July 6, 2022


200m Run
1 min/side Pec Stretch
1 min/side OH Banded Distraction

Then complete 3 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8/side Banded Adduction External Rotations
8 Shoulder Activations

Technical Work: Low Bar Strict Chest 2 Bar with the Upper Back Arch
Complete 2-3 sets of 3 reps
This is for all levels of athletes
In a 12 min window complete 4-5 sets of:
Max Effort Strict C2B Pull Ups / Banded Strict C2B Pull Ups / Low Bar Strict Chest 2 Bar Pull Ups
Rest 30 secs
5-7/side Single Arm DB Strict Press Neutral Grip
Rest 90 secs

On the Strict C2B arch your upper back to be able to get 3” more on the pull. This is the same trunk angle you should use when performing full Butterfly C2B Pull Ups.
Aim for 4-7 perfect reps. This movement will be challenging for all levels of athletes!
Metcon (Time)
AQAP complete:
Buy In: 1200m Run
12-9-6 Burpee Box Jump Overs (30/24 – 24/20)
21-15-9 T2B / Hanging Knee Raises

Rest 3 mins

Buy In: 1200m Run
15-12-9 Burpee Box Jump Overs (24/20)
21-15-9 Knees 2 Elbows / Hanging Knee Raises

Time Cap: 25 mins
Optional Extra Work

Complete 1 additional set:
Buy In: 1000m Run
21-15-9 Burpees
30-20-10 GHD Sit Ups

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