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Daily Workout WOD, July 21, 2022


For 8 mins cycle through:
200m Run
8 Bench Press (T30X1) with an empty barbell
10 Ring Rows
15 Banded Pull Apart
Close Grip Bench Press (Weight)
Perform the Bench press with hands set at shoulder width.

In 15 mins complete 5 sets of:
5 Close Grip Bench Press (building)
Rest 1 min
4-6 Strict C2B Pull Ups / 6 Banded Strict C2B Pull Ups / 12 Low Bar Strict C2B Pull Ups
Rest 1 min
Metcon (Time)
AQAP with a partner complete 6 rounds (each) of:
400m Run (together)
21 KB Swings (53/35)
12 C2B Pull Ups / Pull Ups / Ring Rows

Time Cap: 25 mins

The run is completed together.
Then A completes KBS and C2B while B rests. Then B completes KBS and C2B while A rests.
Then both head back out on the run.

Optional Extra Work

Complete 4 sets of:
7-7-7 Barbell Curls
7-7-7 Banded Triceps Push Downs
Rest 90 secs

Archives Previous WODs
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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