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Daily Workout WOD, May 10, 2021

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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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift