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Daily Workout WOD, March 5, 2021

05 Mar, 2021

3.5.21

Metcon
For 10 mins cycle through:
8/side RNT Front Rack KB Reverse Lunges
8 Inchworms
8 No Jump Burpees
8 Ring Roll Outs
25 DUs / 50 Singles
Metcon (Time)
AQAP complete:
150 DUs / 300 Singles
50 C2B Pull Ups

Time Cap: 4 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
30/24 Cal Ski Erg or Row
30 Thrusters (135/95)

Time Cap: 4 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
150 DUs / 300 Singles
40 Burpees to a 6" Target

Time Cap: 4 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
30/24 Cal Row
50 Wall Balls (30/24)

Time Cap: 4 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
100 DUs / 200 Singles
20 C2B Pull Ups
12 Thrusters (135/95)
12 Front Squats (135/95)
20 C2B Pull Ups
100 DUs / 200 Singles

Time Cap: 10 mins
Metcon
Optional Extra Work

Complete 3 sets of:
6(-2) Incline Close Grip Bench Press
Rest 30 secs
12 DB Reverse Flys
Rest 90 secs

Complete 3 sets of:
30 sec OH Yoke Hold / 30 sec Banded KB Hold
15 DB Anchored Sit Ups
Rest 90 secs

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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