Daily Workout WOD, March 12, 2020

12 Mar, 2020

3.12.20

Metcon

1 min Hip 90/90 Stretch
1 min/side Hip + Knee External Rotation on floor
Then 2 sets of:
8 Prone PVC Shoulder Extension + 8 Behind The Neck Press
8/side OH BB Split Squats T30X1
5/side DB Squat Snatch

Snatch (In 10 mins build to heavy 1 rep Squat Snatch)

Metcon (Time)

AQAP complete:
60 Power Clean & Jerks (155/105)

EMOM perform 2-9 C2B Pull Ups (choose a number you can complete unbroken each round)

Time CAp: 8 mins

Rest 3 Mins

Metcon (Time)

AQAP complete:
60 Power Snatches (115/80)

EMOM perform 6-9 T2B (choose a number you can complete unbroken each round)

Time Cap: 8 mins

Metcon

Optional Extra Work

AQAP complete 3 rounds of:
30/20 Cal Assault Bike
5/side OH BB Lunges (185/125)

Rest 3 mins

AQAP complete 3 rounds of:
400m Run
10 Ring MUs / Bar MUs (or jumping)
100 Air Squats

You can alternate the cardio machine

Archives

Previous WODs

6.22.22

Metcon

200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans

Deadlift + Hang Power Clean + Push Jerk (Weight)

Perform the listed movements as a complex

Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)

Metcon (3 Rounds for reps)

Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets

Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.

Metcon

IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs

Metcon

Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

Daily Workout WOD, March 12, 2020

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Daily Workout WOD, March 12, 2020

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!