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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
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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