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Daily Workout WOD, May 17, 2021

17 May, 2021

5.17.21

Metcon
In 12 mins complete:
200m Run
60 secs/side Couch Stretch
Then complete 2 sets of:
6/side Rear Foot Elevated Split Squats (T32X1)
10/side Banded Lateral Walks
8/side DB Plank Row
10 Shoulder Activations
10 Banded Reverse Flys
Metcon
In a 15 min window complete:

Every 90 secs x 12 mins (8 rds):
1. 45 secs Max Effort Legless Rope Climbs / Strict C2B Pull Ups / Strict Pull Ups
2. 45 secs Max Effort Strict HSPUs / Feet on Box HSPUS / Pike Push Ups

Back Squat (Weight)
In a 15 min window (including your warm up):

1 x 5 ( empty barbell – 45/35)
1 x 5 at 30% of 1RM
1 x 5 at 50% of 1RM
1 x 5 at 65% of 1RM
1 x 5 at 75% of 1RM
1 x Max Effort at 85% of 1RM
(rest 90 secs ONLY between each set)

Metcon (Time)
AQAP complete 4 rounds of:
10 Devil Press (50/35)
10/side Single Arm OH DB Lunges (50/35)
10 Box Jump Overs (24/20)

Time Cap: 10 mins
Metcon
Optional Extra Work

Complete 3 sets of:
10/side Alternating DB Bench Press
Rest 30 secs
10/side Alternating DB Bent Over Rows
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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