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Daily Workout WOD, March 4, 2020

04 Mar, 2020

3.4.20

Metcon
Complete 2 sets of:
30 sec Dip Holds
30 sec Shoulder Activations

Then complete 2 sets of:
10/side Banded External Rotation with elbow close to trunk
10/side 1 Arm Banded Reverse Flys (down in 2 secs)
10 Banded Prone WTY Stretches

Metcon
EMOM x 8 mins:
1. 3 Weighted Dips (rings or bar)
2. 3 Weighted Strict Pull Ups

For Pull Ups this week work on the Eccentric portion: down in 3-4secs
Metcon
For 7 mins build to OHS weight, prep for HSPUs and build to Deadlift weight
Metcon
Every 7 mins for 28 mins:

Complete A twice then move to B for two sets.

(A)
15 OHS from the rack (65% of 1RM)
10-25 Strict HSPUs (choose a # you can complete in 90 secs)
500/400m Row

(B)
20 Deadlifts (225/155) or at 50% of your 1RM
25 T2B
500/400m Row

Work for a maximum of 4 mins and 30 secs in each of the 7 mins!
Pace should be just enough so your Row is at 90%.
HSPUs – choose a # you can complete within 90 secs.
Metcon
Optional Extra Work

3 mins/side LAX Ball Pec Smash
3 mins/side PNF Couch Stretch
3 mins/side Pigeon Pose
3 mins/side Banded Bully

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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