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Daily Workout WOD, July 19, 2022

7.19.22

Metcon
5 min Progressive Assault Bike or Row

Then EMOM x 3 mins:
1. 30 sec sprint
2. 20 sec sprint
3. 10 sec sprint

Metcon
Every 2 mins x 18 mins:
1. 20/15 Cal Assault Bike – 25/20 Cal Row
2. 15/10 Cal Assault Bike – 20/15 Cal Row
3. 12/9 Cal Assault Bike – 15/10 Cal Row

Alternate between 1-2-3-1-2-3-etc..
Metcon
4 min Transition for the squats:
1 min/side Pigeon Pose
1 min DB Goblet Squats with a 10 sec pause in the bottom
10 Empty Barbell Back Squats (T33X1)
Back Squat (In 15 mins complete: 12-10-8-6-4 (T20X1))
Aim for -2 on each (On the set of 12, you could get 14 but you stop at 12. Leave 2 reps in the tank)
%s are around 50%-60%-65%-70%-80% of your 1RM
Metcon
Optional Extra Work

AMRAP x 15 mins:
10-25ft HS Walk / 5 Wall Walks
50 DUs / 100 Singles
1-3 Legless Rope Climbs / 5-7 Strict Pull Ups

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