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Daily Workout WOD, May 19, 2021

19 May, 2021

5.19.21

Metcon
In 12 mins complete:
200m Run
90 sec/side Pigeon Stretch
Then complete 3 sets of the following:
10 Clean Grip Romanian Deadlifts
10 Hang Muscle Cleans
10 Banded Russian Swings
5 Jump Squats
Power Clean (Weight)
Every 3 mins x 9 mins (3 rds):
Rd 1: 18 at 70% of 1RM
Rd 2: 12 at 80% of 1RM
Rd 3: 8 at 85% of 1RM
Deadlift (Weight)
Every 2 mins x 10 mins (5 rds):
Rds 1&2: 10 at 60% of 1RM (no touch and go – reset on each rep)
Rds 3-5: 7 at 70% of 1RM (touch and go)
Metcon (Time)
AQAP complete:
40-30-20 T2B / HKR
30-20-10 Burpees
30-20-10 Deadlift (185/125)
150-100-50 DUs / Singes

Time Cap: 22 mins

NO BELT on the Deadlifts! Pick a weight you can move with perfect form.

Metcon
Optional Extra Work

On the Assault Bike complete 3 sets of 10 mins for Max Distance at 7/10 RPE

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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