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Daily Workout WOD, July 26, 2022

7.26.22

Metcon
1 min Assault Bike or Row
1 min/side Bent Over Lat Stretch
1 min Banded Reverse Fly to Y’s
1 min Behind the neck PVC Prone Press Up (lying on the floor, on your chest, behind neck press with the PVC not touching your head)
1 min Seated PVC Prone Press Up
1 min Half Overhead Squat with empty barbell
1 min Snatch Balance into Power Position
Power Snatch (Weight)
EMOM x 10 mins:
1-5: 3 Power Snatches at 65-70% of 1RM
6-10: 2 Power Snatches at 75-80% of 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
15/12 Cal Row – 12/9 Cal Assault Bike
9 Power Cleans (115/80 – 95/65 – 75/55)
9 Box Jumps (24/2)

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
15/12 Cal Row – 12/9 Cal Assault Bike
9 Push Press (115/80 – 95/65 – 75/55)
9 Box Jumps (24/2)

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 6 mins:
15/12 Cal Row – 12/9 Cal Assault Bike
9 Power Clean & Push Press (135/95 — 75/55)
9 Box Jumps (24/2)
Metcon
Optional Extra Work

Complete 5 sets of:
1600m/1 mile Assault Bike at 90% effort
300/250m Ski Erg
Rest 2 mins

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