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Daily Workout WOD, May 27, 2021

27 May, 2021

5.27.21

Metcon
200m Run
90 secs/side Hip & Knee External Rotation on box
Then complete 2 sets of:
8/side Banded Side Clams
8/side Banded Side Lying Hip Abduction
10/side Banded Monster Walks
15 Banded Front Squats (use barbell)
Front Squat (Complete 5 sets of 3 reps all at 80% of 1RM)
Metcon (Time)
AQAP Complete:
5 Rope Climbs / 10-15 Strict Pull Ups / 30 Ring Rows
30 Wall Balls (20/14)
20 Single DB Step Up & Over (24/20) (50/35)
10 Burpee Bar MUs / 15 Burpee C2B or Burpee Pull Ups or Burpee T2B
20 Single DB Step Up & Over (24/20) (50/35)
30 Wall Balls (20/14)
5 Rope Climbs / 10-15 Strict Pull Ups / 30 Ring Rows

Time Cap: 20 mins
Metcon
Optional Extra Work

EMOM x 15 mins:
1-5: 3+1 Squat Clean & Jerks at 70% 1RM
6-10: 2+1 Squat Clean & Jerks at 75% 1RM
11-15: 1+1 Squat Clean & Jerks at 80% 1RM

Every 90 secs x 6 mins:
5 Clean Pulls at 100% of 1RM Clean

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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