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Daily Workout WOD, March 22, 2021

22 Mar, 2021

3.22.21
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Metcon
In 15 mins complete:
20/15 Cal Assault Bike or Row or 200m Run
90 secs/side Front Rack Banded Distraction
Then in the remaining time complete 2-3 sets of:
8 Romanian Deadlifts
8 Hang Muscle Cleans
8 Russian KB Swings
8 High Box Jumps
(increase the load on the bar on each set)
Hang Power Clean (EMOM x 10 mins: 3 reps + 5 Bar Facing Burpees)
Start at about 50% of your 1RM and build to a solid 5 rep for the day.
The goal is to get a heavy 3 under a little fatigue.
Hang Power Clean (Every 30 secs for 5 mins (10 rds): 2 reps)
All reps completed at 80% of your heaviest 3 rep.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
15 Power Cleans (95/65)
10 OH Barbell Lunges (95/65)
20/15 Cal Assault Bike or Row
Metcon
Optional Extra Work

Complete 3 sets of:
15 Incline Bench Prone Trap Raises
15 DB Reverse Flys
Rest 90 secs

EMOM x 6 mins:
1. 30-40 sec Top of Rings Hold (externally rotated)
2. 12 Weighted Shoulder Activations (slow and controlled)
3. 15 Hollow Banded Pull Overs

Complete 3 sets of:
20/15 Cal Ski Erg or Row
50ft HS Walk or 1 min practice or 3-5 Wall Walks
Max Effort Unbroken Ring MUs / 1 min practice / 1 min Kipping or Butterfly C2B Pull Up practice
Rest 3 mins between sets

AQAP complete:
10-9-8-7-6-5-4-3–2-1
Strict C2B Pull Ups / Strict Pull Ups
Strict HSPUs / Kipping HSPUs
10 GHD Sit Ups on all sets

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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