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Daily Workout WOD, March 10, 2020

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10 Mar, 2020


2 mins/side Front Rack Banded Distraction
Complete 3 sets of:
6 Behind the neck Snatch Grip Strict Press
8 Clean Grip Romanian Deadlift
10-8-6 Hang Muscle Cleans
10/side Med Ball Deadbugs

Start with no weight on the Hang Muscle Cleans and add weight with each round
Hang Clean (EMOM x 10 mins: 1 + 4-6 Bar over Burpees (facing))
Build to a very heavy Hang Clean for the day with a couple of Burpees in the bank. You need to finish your Burpees at 20 secs or reduce the number so you can always have 40 secs of break to add weight, shake your hands and get at the bar.
Metcon (4 Rounds for reps)
Complete 4 rounds of the following:

AMRAP x 1 min:
12/8 Cal Row or 10/6 Assault Bike
In the remaining time complete as much of this complex as possible:
12 Deadlifts (155/105)
9 Hang Cleans
6 Push Jerk
(Continue where you left off each new round)

Rest 1 min

AMRAP x 1 min:
12/8 Cal Row or 10/6 Cal Assault Bike
In the remaining time complete max Box Jumps (30/24)

Rest 2 mins

Add total reps of complex and total box jumps fora single score for each round.
Optional Extra Work

Complete 3 sets of:
1 min Pec Stretch on post
15 DB Reverse Flys
8/side Half Kneeling Triple Threat
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs