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Daily Workout WOD, May 12, 2021

12 May, 2021

5.12.21

Metcon
15/10 Cal Row or 10/8 Cal Assault Bike
1 min Plank Shoulder Taps
1 min/side Single Arm Half Get Ups
1 min Scapula Push Ups
1 min Close Grip Bench Press (T30X1)
Bench Press (Complete 4 sets of: 3-3-3 (Rest 2 mins))
Perform 3 reps then take 10-15 secs and perform another 3, then take 10 – 15 secs again before performing the final 3 to finish 1 set.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
30/24 Cal Assault Bike or 500/400m Row
30 DB Reverse Lunges (50/35)
20 Push Ups
Metcon
In Class Extras

Complete 3 sets of:
8-12 Seated Hammer Curls
8-12 DB Supine Triceps Extensions
Rest 1 min

Metcon
Optional Extra Work

Complete 3 sets of:
10/side Single Arm DB Incline Bench Press (neutral to pronated) down in 2 secs
10/side Single Arm DB Chainsaw Rows
Rest 90 secs

Complete 3 sets of:
15 DB Reverse Flys

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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