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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
5.17.22
Metcon
200m Run

EMOM x 9 mins:
1. 30 sec Hollow Hold
2. 30 sec Handstand Hold with feet on box
3. 10 Shoulder Activations + 10 Banded Pull Apart
Metcon
5 min Technical Work:
Option #1 (Beginner):
Low Bar Pull Up & Over / Jumping
Option #2 (Intermediate & Advanced):
Hips to Rings / Hips to Bar
Metcon (4 Rounds for reps)
Complete 4 sets for max reps of:
1 min HS Walk (5ft =1 rep) /Wall Walks
1 min DUs / Singles
1 min Alternating DB Plank Rows (every arm=1 rep)
1 min GHD Sit Ups / Med Ball Straight Leg Crunches
1 min Rest
Metcon (Calories)
In 10 mins with a partner complete Max Calories on Assault Bike or Row
Divide work as desired where one works while other rests
Metcon
Optional Extra Work

Complete 3-5 sets of:
5 mins on / 1 min off Run

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