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Daily Workout WOD, March 13, 2020

13 Mar, 2020

3.13.20

Metcon
EMOM x 6 mins:
1. 8/side Single Arm Half Get Ups
2. 45 sec Row
3. 45 sec Banded triple threat
Bench Press (In a 15 min window build to heavy 2 rep)
Complete as many rounds as desired in 15 mins of:
2 Bench Press
Rest 1 min
2 Weighted Strict Pull Ups
Rest 2 mins
Strict Weighted Pullups (Weight)
Metcon (Time)
AQAP complete 3 rounds of:
50 Synchronized Wall Balls (30/20)
800m Run together
50 Synchronized Box Step Up and Overs (24/20) (50/35)

Time Cap: 20 mins

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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