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Daily Workout WOD, March 5, 2020

05 Mar, 2020

3.5.20

Metcon
Complete 2 sets of:
1 min T-Spine Bench Stretch
6/side Single Leg Hip Thrust with a pause at the top, middle and low
10 Med Ball Squat Cleans
10 Banded Slides
Squat Clean + Jerk (For 10 mins build to heavy 2 + 1)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

No touch and go on the Clean. Reset from the ground.

Rest 2 Minutes
Metcon (Time)
AQAP with a partner complete:
50 Squat Clean & Jerks (135/95)
30 Ring/Bar MUs

Time Cap: 12 mins

You can separate reps as you wish as long as one works and one rests. Do not have to complete all of the C&Js before moving to gymnastic movements.

RX+:
C&J – 185/125
Ring/Bar MUs – 40

Scale to:
C2B / Pull Ups 40-75
Jumping Ring / Bar MUS / Jumping C2B Pull Ups 75

Rest 5 Mins
Metcon (Time)
AQAP with a partner complete:
80 Devil’s Presses (50/35)

Time Cap: 12 mins

Divide as desired as long as one works and one rests

Metcon
Optional Extra Work

Complete 3 rds of:
AMRAP x 2 mins
15 GHD Sit Ups
50ft + 50ft Farmer’s Carry (heavy !!!)
Max Effort Kipping Deficit HSPUs
Rest 1 min

3 min transition

Complete 3 rds of:
AMRAP x mins:
50ft HS Walk
50 DUs
Max Burpees Box Jumps (24/20) in time remaining
Rest 1 min

Complete 3-4 sets of:
12/side Banded External Rotations
15 Banded Pull Aparts
15 Banded Pull Downs
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips