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Daily Workout WOD, July 8, 2022


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!

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
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
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
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
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)
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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