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Daily Workout WOD, July 8, 2022

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7.8.22

Metcon
200m Run
50 DUs / 100 Singles
90 secs/side Couch Stretch

Then complete 2 sets of:
6/side Banded Side Lying Abduction – hold for 2 secs at the top
6/side Banded Fire Hydrants – hold for 2 secs at the top
6/side DB Lateral Lunges
6/side Step Ups

Then directly to the next part!

Metcon
Complete 2 sets of:
6/side Double DB/KB Front Rack Step Ups
Rest 30 secs
10/side DB Single Leg Deadlifts
Rest 90 secs
Regular Stance Front Rack Box Squats (4-5 sets of 8 reps at T30X1)
Perform Box Squats, regular squat width, with the barbell in the front rack
Metcon (Time)
AQAP complete:
10-20-30-20-10 Wall Balls (30/20 – 20/14 – 14/10)
30-60-90-60-30 DUs / Singles
20 DB Anchored Sit Ups

Time Cap: 13 mins
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
12/side Side Lying DB External Rotations
8-12 Weighted Prone W to Y on bench
Rest as needed
Metcon
Optional Extra Work

Every 2 mins x 20 mins:
1 Hang Power Clean from above the knees + 1 Power Clean + 1 Split Jerk at 70-80% of your 1RM HPC
(no touch and go from HPC to PC

Archives Previous WODs
Daily Workout - Mon, Mar 27
Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs