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Daily Workout WOD, March 10, 2020

10 Mar, 2020

3.10.20

Metcon
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.
Metcon
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
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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