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

Daily Workout - Tue, Mar 21

Metcon

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press

Metcon

In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs

RESOURCES