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Daily Workout WOD, July 25, 2022

7.25.22

Metcon
200m Run

Then for 8 mins cycle through:
30 Single Under Jump Rope
8 Down Ups
8 Air Squats
4/side DB Lateral Lunges
4/side Single Leg Squat with bench
8 DB Goblet Squats

Back Squat (10-8-8-6-6 at about 55-60-65-70-75% of 1RM)
Hold for 3 secs at the bottom of each rep

Warm up with 3 x 5 reps building with the 3 sec pause at the bottom.

Metcon (Time)
AQAP complete 8 rounds of:
5 Devil’s Presses (50/35 – 35/25 – 25/15)
10 T2B / Hanging Knee Raises
15 Wall Balls (20/14)

Time Cap: 16 mins

Try to remain unbroken on each exercise. If you cannot go unbroken on the T2B then do 5 T2B immediately followed by 5 Hanging Knee Raises. We are trying to keep the time under tension on the bar high!

Metcon
IN CLASS MOBILITY
90 secs/side Piriformis Stretch on post
90 secs/side Couch Stretch on wall
Metcon
Optional Extra Work

Option #1
Complete 3 sets of:
8/side Single DB Front Step Ups
Rest 45 secs
8/side Weighted Single Leg Barbell Hip Thrusts
Rest 2 mins

Complete 3 sets of:
8 DB Incline Bench Press
Rest 30 secs
10 Incline Bench Banded DB Row
Rest 90 secs

Option #2
On the Assault Bike complete:
4 mins max cals
Rest 2 mins
3 mins max cals
Rest 90 secs
2 mins max cals
Rest 1 min
2 mins max cals
Rest 1 min
3 mins max cals
Rest 90 secs
4 mins max cals
Rest 2 mins

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