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Daily Workout WOD, May 10, 2021

10 May, 2021

5.10.21

Metcon
In 15 mins complete:
200m Run / 250m Row
90 sec/leg Rear Foot Elevated Split Squats (5 sec hold at the bottom)
Then complete 3 sets of:
1 min Banded Monster Walks (forward and backward)
10 Banded DB Goblet Squats (T32X1)
10 Banded Good Morning with PVC
Back Squat (Weight)
Complete 4 sets of:
10 Back Squats (T30X1)
Rest 30 secs
8/side Single Leg Hip Thrusts – foot on bench (down in 3 secs)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 21 mins:
15 Wall Balls (20/14)
15 KB Swings (53/35)
15 Box Jumps (24/20)
15 Feet on Bench Crunches

Take 1 min rest after each set
Metcon
Optional Extra Work

Every 30 secs for 6 mins:
2-5 Strict HSPUs / Pike Strict HSPUs with feet on box and hands on DB or Parallete

Rest 3 mins

EMOM x 6 mins:
40 sec Max Distance HS Walk / Wall Walks

Complete 3 sets of:
8-10 GHD Raises / GHD Back Extensions (down in 3 secs)
Rest 30 secs
20 Banded Hamstring Curls
Rest 2 mins

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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