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Daily Workout WOD, March 19, 2020

19 Mar, 2020

3.19.20

Metcon
2 min Foam Roll on Upper Back
Then complete 2 sets of:
8 DB Floor Press + 8 DB Skull Crushers (easy)
10 Banded Triple Threat Kneeling
10 Banded Face Pulls
Bench Press (Weight)
Complete 4 sets of:
10 Bench Press T40X1
8-10 Reverse Flys on Rings
Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 mins:
6 Burpee Box Jump Overs (24/20)
5 Strict Pull Ups
10 Incline DB Push Ups (feet on bench)
16 Alternating Hang DB Snatch (50/35)
25 DUs / 25 Singles

1:1 Work to Rest
Metcon
Optional Extra Work

Complete 3 sets of:
12/side Landmine Strict Press
Rest 30 secs
10-12/side Landmine Barbell Row with same weight
Rest 30 secs
10 Front Leaning on Rings (slow at 45 degrees)
Rest 90 secs

Complete 3 sets of:
15 DB Skull Crushers – down in 2 secs
15 DB Curls – down in 2 secs
15 Banded Pull Aparts – down in 2 secs
Rest 90 secs

Metcon (Time)
AT HOME WOD

EMOM x 12 mins:
1. 45 secs High Knees
2. 45 secs Push Up to Downward Dog
3. 45 secs WTY Stretch
4. 45 secs Air Squats

"Marguerita"
AQAP complete 50 reps of:
1 Burpee
1 Push-up
1 Jumping-Jack
1 Sit-up
1 Handstand (substitute Mountain Climbers L+R=1)

Core Finisher
Complete 3 rounds of:
30 sec Left Side Plank
30 sec Elbow Plank Hold
30 sec Right Side Plank
30 sec Hollow Hold
No rest between exercises!
Rest up to 90 secs between rounds

Enter time that you completed Marguerita

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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