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Daily Workout WOD, March 15, 2021

15 Mar, 2021

3.15.20

Metcon
In 12 mins complete:
90 sec/side OH Banded Distraction Then in remaining time cycle through:
15/10 Cal Row or 100m Run
10 Banded Y Raises
5 Hang Muscle Snatches
10 OH Squats
10 Slam Balls
Power Snatch + Hang Squat Snatch + Squat Snatch (Every 90 sec for 15 mins (10 rds): 1+1+1)
Complete the listed movements as a complex

Build to heavy complex
Snatch Lift Off (Weight)
Start with barbell on ground and with correct position lift bar from ground to just below the knee. Return to ground.

Complete 3 sets of:
5 reps with a 3 sec pause at the knees all at 110% of the previous complex
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
3-6-9-12-15-18-etc…
OH Squat (95/65)
Bar Over Burpees (bar facing)
50 DUs / 100 Singles (after each round)

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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