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Daily Workout WOD, March 15, 2021

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15 Mar, 2021


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:
OH Squat (95/65)
Bar Over Burpees (bar facing)
50 DUs / 100 Singles (after each round)

Archives Previous WODs
Daily Workout - Mon, May 29

For 8 mins cycle through:

200m Run or 250m Row or 12/8 Cal Assault Bike

6/side Single Arm Ring Row + Rotation

8 Downward Dog to Push Ups

4/side Reverse Lunges

15 Hollow Rocks / 15 sec Hollow Hold

Metcon (Time)

AQAP with a partner complete:

2400m Run

Directly into -

12 Rounds each of:

5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows

10 Push Ups

15 Air Squats

Directly into -

2400m Run

Time Cap: 37 mins

Alternate 200 or 400 runs

Alternate complete rounds of movements until you complete 12 rounds each

(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)

In Class Stretch

2 mins/side Pigeon Pose

2 mins/side Half kneeling Pec Stretch with post