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Daily Workout WOD, May 31, 2021

31 May, 2021

5.31.21

Metcon
250/200m Row
1 min/side Standing Split Squats (hold for 5 secs at the bottom)
1 min/side Lateral Step Ups
1 min Banded Monster Walks
Metcon
Complete 2 sets of:
8/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side DB Single Leg Romanian Deadlifts
Rest 90 secs
Back Squat (Weight)
Complete:
10 reps at 50%
8 reps at 60%
5 reps at 70%
5 reps at 75%
3 reps at 85%
1 set of Max Effort at 90%

No belt except for your 90% max effort, as long as you keep perfect form and a braced core.

Metcon (Time)
AQAP complete:
Buy in: 1500/1200m Row

Then for complete:
30-20-10 Wall Balls (20/14)
21-15-9 Deadlifts (at 65% of your 1RM)

Cash Out: 1500/1200m Row

Metcon
Optional Extra Work

EMOM x 15 mins:
Mins 1-5: 1 Snatch Pull + 2 Squat Snatch at 75% (drop and reset on each Squat Snatch)
Mins 6-10: 1+1 at 80%
Mins 11-15: 1 +1 at 85%

Complete 3 sets of:
90 secs of Max Reps Legless Rope Climbs
Rest 30 secs
90 secs Max Reps Strict HSPUs
Rest 2 mins

If Strict HSPUs are easy use a deficit. If they are hard, add 1-2 Ab Mats or switch to Pike Push Ups with your feet on box

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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