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Daily Workout WOD, May 31, 2021

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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
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins