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Daily Workout WOD, March 16, 2021

16 Mar, 2021

3.16.21

Metcon
90 secs/side Banded Hamstring PNF Stretch

EMOM x 9 mins:
1. 30 sec Handstand Hold
2. 30-40 sec Shoulder Activations
3. 40 sec Romanian Deadlift to below the knees

Deadlift (Weight)
Complete 4 sets of:
10 Touch and Go Deadlifts
Rest 30 secs
8 Strict Press or 1 min max distance HS Walk
Rest 90 secs
Shoulder Press (Weight)
Metcon (3 Rounds for reps)
Complete 3 sets of the following:

AMRAP x 2 mins:
10 Deadlifts (225/155)
10 C2B Pull Ups

Rest 1 min

AMRAP x 2 mins:
3-6 Strict HSPUs
10 Box Jump Overs (24/20)

Rest 1 min

Metcon
Optional Extra Work

For quality complete:

Men
20-40-60-80-60-40-20 Row
Rest 1 min
10-30-50-70-50-30-10 Assault Bike
Rest 1 min

Women
15-30-40-60-40-30-15 Row
Rest 1 min
5-20-30-50-30-20-5 Assault Bike
Rest 1 min

Complete 3 sets of:
8-10 GHD Raises / 20 Banded Hamstring Curls
Rest 30 secs
45-60 secs Hollow Hold
Rest 30 secs
45-60 sec/side Side Plank
Rest 90 sec

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