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Daily Workout WOD, July 15, 2022

7.15.22

Metcon
200m Run
50 DUs / 100 Singles
90 secs/side Bent Over Lat Stretch

Then complete 2-3 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8/side Banded Adduction External Rotation
8 Narrow Stance Push Ups

Metcon
Every 3 mins x 12 mins:
8(-1) Close Grip Bench Press
8(-1) DB Bent Over Rows
Metcon
6 mins of Transition / Power Snatch TnG Prep:
8 Hip Muscle Snatches
8 Hang Muscle Snatches
8 Muscle Snatches
8 TnG Power Snatches
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
60 DUs / 100 Singles
15 Hang Power Snatches (135/95 – 95/65 – 75/55)
20 Push Ups

Rest 1 min

60 DUs / 100 Singles
15 Power Snatches (135/95 – 95/65 – 75/55)
20 Push Ups

Rest 1 min

Metcon
IN CLASS SCAPULA WORK

In the time remaining complete 2-3 sets of:
10-15 Wide Grip Supine Body Rows (TX020)
15 DB Reverse Flys
30 secs/side Pec Stretch on Post

Metcon
Optional Extra Work

Using the Assault Bike complete the following:

Every 4 mins x 12 mins:
30 sec Sprint

Directly into

Every 3 mins x 12 mins:
15 sec Sprint

Archives Previous WODs
8.11.2
Metcon
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
Metcon
IN CLASS ARMS
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)
Metcon
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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