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Daily Workout WOD, March 16, 2020

16 Mar, 2020

See our "At Home Wod" at the end of the post. Our regular class wod is also suitable to be performed at home if desired.

In 10 mins complete the following:
2 mins/side Couch Stretch
2 mins/side Banded Bully
1 min/side Banded PNF Hamstring Stretch (10 sec contraction, 20 sec stretch)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 mins:
800m Run
25 No Jump Burpees

Rx+ – Wear weighted vest (20/14)

EMOM x 12 mins:
1. 30 sec Single Leg, 1 Arm Front Rack KB hold (left arm)
2. 30 sec Single Leg, 1 Arm Front Rack KB Hold (right arm)
3. 30 sec Crossed Leg Side Plank (left side)
4. 30 sec Crossed Leg Side Plank (right side)

Metcon (Time)

"Sit Up Murph"
1 mile Run
100 Sit Ups
200 Push Ups
300 Squats
1 mile Run

You can divide reps as desired.
Also, can scale to:

"1/2 Sit Up Murph"
800m Run
50 Sit Ups
100 Push Ups
150 Air Squats
800m Run

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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