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Daily Workout WOD, March 4, 2021

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04 Mar, 2021


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
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
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 - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs