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Daily Workout WOD, March 4, 2021

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04 Mar, 2021

3.4.21

Metcon
In 15 mins complete:
90 secs/side Hip External Rotation on box

Then complete 2 sets of:
8 Prone WTY Stretches
8/side Half Kneeling Bottom-Up KB Press

In remaining time cycle through:
5 Kneeling Squat Jumps with DBs
5/side Single Arm DB Squat Snatches
8 Empty Barbell OH Squats
8 Snatch Balances

Snatch (Every 45 secs x 12 mins (16 rds): 1 at 80% 1RM)
Take the first 8 rounds to warm up and then complete the last 8 rounds all at 80% of your1RM Snatch.
Metcon (Time)
AQAP complete 3 sets of:
7 Squat Snatches at 65% of your 1RM
10 Ring MUs / Bar MUs

Time Cap: 10 mins

Rest 2 mins between each set
You can scale the number of MUs, but try to get as far as you can on each – without strategizing!
Scale to 24 C2B Pull Ups / Pull Ups or Ring Rows if needed.
Do not spend more than 3 mins on each set!

Rest 5 Mins
Metcon
EMOM x 10 mins:
1. 20/15 Cal Row
2. 10-15 Kipping Deficit HSPUs (45/35lb Plates)

Scale to regular Kipping HSPUs or Pike HSPUS with your feet on a box
Metcon
Optional Extra Work

Complete 3 sets of:

AMRAP x 3 mins:
Max Cal Assault Bike

Rest 90 secs

AMRAP x 3 mins:
10 Single Arm DB Hang Cleans Left (50/35)
10 Single Arm OH DB Lunges Left
10 Single Arm DB Hang Cleans Right (50/35)
10 Single Arm OH DB Lunges
10 Burpee Box Jump Overs (24/20)

Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins