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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
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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