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Daily Workout WOD, May 24, 2021

24 May, 2021

5.24.21

Metcon
200m Run
90 secs/side Couch Stretch
Then for 8 mins cycle through:
6 Inchworms
6/side RNT Goblet Reverse Lunges
6 Snatch Grip Romanian Deadlifts + 6 Hang Muscle Snatches + 6 Snatch Balances
6 Banded Reverse Flys (with a 3 sec hold) + 6 Banded Ys (with a 6 sec hold)
Paused Squat Snatch + Squat Snatch (EMOM x 15 mins)
Perform a Squat Snatch with a pause at the knee, then perform a Squat Snatch with no pause.

Mins 1-5: 2 + 1 at 70% (drop and reset on each Squat Snatch)
Mins 6-10: 1 + 1 at 75% (drop and reset before your Squat Snatch)
Mins 11-15: 1 + 1 at 80% (drop and reset before your Squat Snatch)
Back Squat (Within 10 mins)
1 x 3 at 70% of 1RM
1 x 3 at 80% of 1RM
1 x Max Effort at 88% of 1RM
Metcon (Time)
AQAP complete 4 rounds of:
18 T2B/HKR
14 Double DB Front Squats (50/35)
12 Box Jumps (30/24)

Time Cap: 10 mins

Aim to go unbroken on the DB Front Squats and break up the T2B as needed.

Metcon
Optional Extra Work

AQAP complete:
3000/2400m Row at 25-27 strokes/min
Rest 3 mins
2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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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