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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
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

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