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Daily Workout WOD, March 10, 2021

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10 Mar, 2021

3.10.21

Metcon
In 12 mins complete:
2 sets of:
8 Banded Pull Downs (2 sec hold at the bottom
8 Banded Reverse Flys (2 sec hold at the top)
12 Banded Pull Aparts
Then in the remaining time cycle through:
6/side Alternating Hang DB Snatches
6 Down Ups
12 Shoulder Activations
1 min Assault Bike or Row
Metcon
EMOM x 12 mins at 80% effort of:
1. 40 sec Assault Bike
2. 40 sec of Burpees
3. 18 Alternating DB Hang Snatches (50/35 – 35/20 – 25/15)

Rest 4 Mins
Metcon
EMOM x 12 mins at 80% effort of:
1. 40 sec Row
2. 40 sec Box Jump
3. 20 Wall Balls (20/14/10)
Metcon
EMOM x 12 mins:
1. 30 sec Double KB Front Rack Carry
2. 30 sec Ring Plank
3. 30 sec Hollow Hold
Metcon
Optional Extra Work

Complete 3 sets of:
8 DB Incline Bench Bent Over Rows (T2120)
Rest 30 secs
8 Half Kneeling DB Strict Press with neutral grip (TX120)
Rest 90 secs

Complete 3 sets of:
20 GHD Raises / Ring Hamstring Curls
Rest 30 secs
15-25 GHD Sit Ups
Rest 90 secs

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift