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Daily Workout WOD, March 3, 2021

03 Mar, 2021

3.3.21

Metcon
90 secs/side Bent Over Lat PNF Stretch
Then complete 2 sets of:
30 sec OH Banded Squat Hold
15 Banded Pull Aparts

EMOM x 9 mins:
1. 6/side Single Arm OH DB Reverse Lunges (hard)
2. 12 Weighted Shoulder Activations
3. 15/10 Cal Row

Metcon
Every 8 min x 32 mins:

15 OH Squats
25 T2B
500/400m Row at 100% effort!

For OH Squats:
Round 1: at 95/65
Round 2: at 135/95
Round 3: at 155/105
Round 4: at 185/125
Metcon
Optional Extra Work

AQAP complete 5 rounds of:
20/15 Cal Ski Erg or Row
50ft HS Walk / 3 Wall Walks
9 Strict Pull Ups

EMOM x 8 mins:
1. 30 sec Sandbag Bear Hug Hold
2. 40 sec Farmer’s Carry (70/53 in each hand)

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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