WORKOUT OF THE DAY, JUNE 3RD 2021

WOD:

#Metcon

0-5min

600m Run (Rx+45/30 Cal Bike)

Max Russian KB Swings (70/53lbs)

5-10min

AMRAP

10 Pushups

10 KB Sumo Deadlift High Pull (*Scale to Deadlifts)

10 Sit Ups

10-15min

Row 500m or Run 400m 

Max Russian KB Swings (70/53lbs)

15-20 min

AMRAP

10 Up Downs

10 KB Sumo Deadlift High Pulls (*Scale to Deadlifts)

10 Sit Ups

20-25 min

400m Run or 500m Row

Max Russian KB Swings 70/53lbs

25-30 min

AMRAP 

10 Push Ups

10 KB Sumo Deadlift High Pulls  (*Scale to Deadlifts)

10 Sit Ups

OPTIONAL OPEN GYM BODYBUILDING WOD:

3 rounds
10 dumbbell hammer curls (moderate) (each side)
10 double dumbbell skull crushers (moderate)

3 rounds
15 Lat Pull Downs (moderate) or Ring Rows
15 Double Dumbbell Seated Floor Press (moderate)

3 rounds
30 banded curls (light)
15 dumbbell kickback extensions (light) (each side)

3 rounds
30 banded rows (light)
30 banded arnold press (light)


Dumbbell kickback extension
banded arnold press

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