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Daily Workout WOD, March 17, 2021

17 Mar, 2021

3.17.21

Metcon
In 12 mins complete:
200m Run
90 sec/side Couch Stretch
1 min/side Singe Leg Hip Thrust
1min/side Banded Side Clams
1min Banded Lateral Walks
1 min DB Russian Step Ups
1 min DB Goblet Squats (T33X1)
Front Squat (Weight)
In a 20 min window complete:
5 sets of 5 reps at 80% of your 1RM
Metcon (Time)
AQAP complete 4 rounds of:
20 Single DB Step Up and Over (50/35)
20 Burpees to a 6" target

Time Cap: 10 mins

Rest 4 Mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
10 HR Push Ups
1 Rope Climb / 3 Lay to Stands / 1-5 Strict Pull Ups
Metcon
Optional Extra Work

Every 2 mins for 12 mins:
3 Power Clean & Jerks at 80-85%
(try to work with the same % in every set)

EMOM x 5 mins:
2 Power Clean & Jerks at 75-77% of your 1RM

Complete 3 sets of:
3 Clean Pulls at 100% (use straps if you have them)

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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