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Daily Workout WOD, May 21, 2021

21 May, 2021

5.21.21

Metcon
For 10 mins cycle through:
1 min Row / Assault Bike
8/side Banded Dead Bugs
6/side Front Rack Russian Step Ups to Reverse Lunges
8/side Single Leg Hip Thrusts – Foot on Bench (hold for 3 secs on top)
8 Barbell Thrusters
Clean + Front Squat (Squat Clean + Front Squat)
Perform Clean with full squat followed by Front Squat

EMOM x 15 mins:
Mins 1-5: 3 +1 at 65% of 1RM Clean
Mins 6-10: 2 + 2 at 70% of 1RM Clean
Mins 11-15: 1 + 3 at 75% of 1RM Clean
Metcon (Time)
AQAP complete 2 sets of:

Buy in: 40/30 Cal Assault Bike or 600/400m Run
Then complete 3 rounds of:
10 C2B Pull Ups
15 Wallballs (20/14)

Rest 2 mins between your sets

Time Cap: 15 mins
Metcon
10 mins of In-Class Core Work

Complete 3 sets of:
45 sec/side Weighted Side Planks
30 sec/side Half Kneeling Banded Paloff Hold
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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