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Daily Workout WOD, March 12, 2020

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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

or

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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift