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Daily Workout WOD, July 12, 2022


200m Run
1 min Bird Dog
1 min Scapula Push Ups to Downward Dog
1 min Banded Face Pulls
1 min Banded Y’s
1 min Alternating Single Leg V-Ups (hold for 2 secs at the top)
1 min Shoulder Activations or Active Hang
1 min Top of Ring Dip Hold / Top of Push Up Hold (tall Plank)
Every 2 mins & 30 secs x 10 mins:
Max(-1) Strict C2B Pull Ups / 5-6 Banded Strict C2B Pull Ups / 8-12 Low Bar Strict C2B Pull Ups
8-12 Strict Ring Dips / Banded Strict Ring Dips / Push Ups
AQAP complete:
30-20-10 Alternating DB Push Press (50/35)
20-15-10 C2B Pull Ups / Pull Ups / Ring Rows

Directly into –

30-20-10 Alternating Hand DB Snatches (50/35)
20-15-10 Burpees over DBs (lateral)

Time Cap: 12 mins

For 8 mins cycle through:
20-30 DB Seated Twists
10/side Banded Dead Bugs

Rest as needed
Optional Extra Work

Complete 2-3 sets on the Assault Bike of:
2 min & 30 secs for max calories
Rest 2 mins
1 min & 30 secs for max calories
Rest 1 min
1 min for max calories
Rest 30 secs
30 secs for max calories
Rest 3 mins

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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