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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
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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