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Daily Workout WOD, August 2, 2022

8.2.22

Metcon
200m Run
Then for 8 mins cycle through:
5 Inchworms
10 Scapula Push Ups
10 Plank Shoulder Taps
10 Banded Pull & Rotate
10 Banded Reverse Fly
10 Banded Curls
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5 Strict HSPUs / 7 Strict Box HSPUs / 7 DB Push Ups
150/100m Row or 7/5 Cal Assault Bike

Rest 3 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5 Strict Pull Ups / 7 Banded Strict Pull Ups / 7 Low Bar Pull Ups
7 Bench Press at 60% of 1RM
Metcon (Time)
AQAP complete 6 rounds of:
6 Devil’s Press (50/35 – 35/25 – 25/15)
12 T2B / Hanging Knee Raises

Time Cap: 10 mins
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10-15 Ring Rows
12/side DB Side Lying External Rotations
Metcon
Optional Extra Work

Option #1:
Complete 4-5 sets of:
300m Ski Erg
500m Assault Bike
300m Ski Erg
Rest 1:1
(best pace on each)

Option #2:
Complete 4 sets of:
10/side Single Arm DB Strict Press with neutral grip
Rest 30 secs
10 Incline Bench DB Bent Over Row
10 DB Incline Bench Banded Row
Rest 90 secs
15 Barbell Curls (T2120)
Rest 2 mins

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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