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Daily Workout WOD, July 7, 2022


For 8 mins cycle through:
200m Run
5 Down Ups
10 Scapula Ring Rows
10 Empty Barbell Bench Press
15 Banded Pull Apart
Metcon (Time)
AQAP with a partner complete 5 rounds of:
15 Burpees to a 6" target each – competed together
1 Rope Climb each / Max(-1) Horizontal Ring Rows each – one works while other rests
200m Run – completed together
10(-2) Close Grip Bench Press each – one works while other rests
15/10 Cal Assault Bike each – one works while other rests

Time Cap: 30 mins

We have a huge week of high intensity. Today is a workout you should pace yourself. Set a pace for 30 mins of work. Don’t push anything too hard, stay in control the whole way through.

Metcon (AMRAP – Reps)
AMRAP x 5 mins:
Max Effort Barbell Curls at T2120 (45/35 )
Every time you break perform 10 BB Supine Triceps Extensions
2 mins/side Pigeon Pose

Archives Previous WODs
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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