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Daily Workout WOD, March 1, 2022

01 Mar, 2022

3.1.22

Metcon
20/15 Cal Row
25 DUs / 50 Singles
Then EMOM x 8 mins:
1. 40 sec OH Banded Dead Bugs
2. 40 sec Hollow Position to Superman Position (roll on the side)
3. 40 sec Banded Pull Down to Banded Reverse Flys to Banded Ys
4. 40 sec Lateral Walking Plank (side to side)
Metcon
SKILL SESSION – Low Rings Kipping Work

1. 10-12 Low Rings Bent Knee Kipping Ring Rows
2. 10-12 Low Rings Bent Knee Kipping Ring to Transition (focus on tight positions on the pull and the transition)
3. Straight Leg Kipping Ring Rows (focus on starting the motion with the hips and finishing with the arms)

Metcon
EMOM x 8 mins:
Option #1: Ring MUs / Bar MUs
Option #2: Kipping C2B Pull Ups or Pull Ups + Strict Dips
Option #3: Low Ring MUs / Jumping MUs

Work for no more than 30 secs each min.
Use the same exercise, same option during the entire 8 mins
Metcon (Time)
AQAP complete:
20-30-40 / 12-22-32 Cal Row
4-6-8 Wall Walks / 8-12-16 HR Push Ups
50-70-90 DUs / Singles
9-15-21 T2B / Hanging Knee Raises

Rest 3 mins

40-30-20 / 32-22-12 Cal Row
8-6-4 Wall Walks / 16-12-8 HR Push Ups
90-70-50 DUs / Singles
21-15-9 T2B / Hanging Knee Raises

Time Cap: 25 mins

If not enough Rowers use Assault Bike: 14-24-34 / 8-18-28

Metcon
Optional Extra Work

Complete the following for quality (Max work time is 30 mins today):
4-5-6-5-4 min Run
Rest 1 min
40-60-80-60-40 Cals Assault Bike
Rest 1 min

Stay at 60-70% max heart rate max

Archives Previous WODs
8.10.22
Metcon
400m Run

Then EMOM x 6 mins:
1. 30 sec Down Ups
2. 30 sec Empty Barbell Muscle Cleans
3. 30 sec Empty Barbell Push Press
Power Clean + Jerk (EMOM x 12 mins: 1 Power Clean & Jerk)
Perform Power Clean followed by any Shoulder to Overhead
Build to a heavy 1 rep for the day
Metcon (Time)
AQAP complete 4 rounds of:
75 DUs / Singles
20 T2B / Hanging Knee Raises
5 Power Cleans at 70% of your 1RM from the previous Power Clean & Jerk
Rest 1 min after each round
Time Cap: 15 mins
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
12 Incline Bench Prone Trap Raises
12 DB Reverse Flys
Rest 1 min
Metcon
Optional Extra Work

Option #1:
35 - 45 min Run at low to moderate pace

Option #2:
EMOM x 10 mins:
1 L-Sit Legless Rope Climb / Legless / Rope Climb
(if this is easy then slow down your decent)

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