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Daily Workout WOD, March 17, 2020

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17 Mar, 2020


2 mins/side Pigeon Pose
Then complete 2 sets of:
10/side Side Lying Hip Abduction (hold for 6 secs at the top)
8/side Banded Single Leg Deadlifts + Row
300/250m Row
Complete 3 sets of:
12/side DB RNT Reverse Lunges
Rest 30 secs
12/side Double DB Single Leg Deadlifts (rear foot on wall) down in 2 secs
Rest 30 secs
12/side Med Ball Deadbugs
Rest 90 secs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
5 Strict Pull Ups
10 Push Ups
25 DUs / 25 Singles
15 Air Squats

Try to complete the AMRAP with around 10 secs of rest between each exercice for entire workout. If you start tofail then increase to 15 secs between each.
Optional Extra Work

Complete 3 sets of:
10 Prone Retractions (hold for 2 secs)
10 Prone External Rotations of 135 degrees (hold for 2 secs)
10 Banded Prone W to T
Rest 90 secs

Metcon (Time)

2 sets of Rotating TABATA:
Jumping Jacks
Push Ups
Plank Hold
(Work through 4 sets of the above exercises, 20 secs work, 10 secs rest, transition to next exercise)

Complete 3 sets of:
8/side Bulgarian Split Squats (T31X1)
8/side Single Leg Deadlifts (anchor foot on wall if needed)
8/side Weighted Deadbugs
8/side Bird Dogs

AQAP complete:
2 min Cumulative Hollow Hold
21 Burpees
21 Toes to Post (can use wall or couch or whatever you can to anchor your hands to)
42 Plank Shoulder Touches
15 Burpees
15 Toes to Post
30 Plank Shoulder Touches
9 Burpees
9 Toes to Post
18 Plank Shoulder Touches
2 min Cumulative Hollow Hold

Record time completed metcon

Archives Previous WODs
Daily Workout - Tue, Mar 21

200m Run

90 sec/side Couch Stretch

Then for 8 mins cycle through:

8/side Banded Side Clams

8/side Banded Side Lying Abduction

8/side Front Foot Elevated Split Squats

8 Shoulder Activations

8 Ring Rows

8 Banded Pull Apart

8 Barbell Strict Press


In 17 mins complete 3-4 sets of:

6/side Rear Foot Elevated Split Squats (T20X1)

Rest 45 secs

5 Weighted Strict Pull Ups / Banded Strict Pull Ups

Rest 45 secs

6(-1) Strict Press (pause for 2 secs at eye level on your way down)

Rest up to 2 mins

Metcon (6 Rounds for reps)

Complete 6 sets of 2 mins on, 1 min off of:

15 DB Front Squats (50/35 - 35/25 - 25/15)

10 DB Push Press

In time remaining complete Max reps of:

Burpee Bar Muscle Ups / Burpee C2B or Pull Ups / 5 Burpees + 5 Ring Rows

The goal here is to have about 1 min to work on your Burpee Pull Up movement, and to use this time to get faster. If you do not have about 1 min to work on them, decrease the weight of your DBs a bit.

In Class Mobility

90 secs/side Pigeon Pose

Optional Extra Work

EMOM x 8 mins:

Mins 1-4: 1 Split Jerk at 70%

Mins 5-8: 1 Split Jerk at 75%

Rest 2 mins

Every 90 secs x 6 mins (4 rounds):

1 Split Jerk at 80%

Complete 2 sets of:

Max Effort DB Push Ups (down in 2 secs)

Rest 30 secs

Max Effort Ring Rows (down in 2 secs)

Rest 2 mins & 30 secs