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Daily Workout WOD, May 11, 2021

11 May, 2021

5.11.21

Metcon
In 12 mins complete:
200m Run
1 min/side External Rotation with PVC
1 min Prone Snow Angels
Then in the time remaining cycle through:
1 min Row / Assault Bike
6/side DB Hang Clean & Push Press
12 Banded Slides
12 Banded Pull Aparts
Hang Power Clean (above the knee) + Hang Power Clean (below the knee) + Power Clean (Every 90 secs x 6 rounds: 2 + 2 + 2)
Perform the listed movements as a complex

Start at about 60% of your 1RM Hang Power Clean and build to a heavy but perfect complex for the day.
Power Clean (EMOM x 5 mins: 2 reps at 90% of previous complex)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
10 DB Hang Cleans (50/35)
10 DB Push Press
10 Burpees
5 Strict Pull Ups

Rest 4 Mins
Metcon (Time)
AQAP complete:
30 DB Hang Cleans (50/35)
30 DB Push Press
30 Burpees
45 T2B / Hanging Knee Raises

Time Cap: 8 mins
Metcon
Optional Extra Work

Complete 5 sets at 80% effort of:
50/40 Cal Assault Bike
1000/800m Row
Rest 2 mins

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips