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Daily Workout WOD, March 7, 2022

07 Mar, 2022

3.7.22

Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
10 Down Ups
10 OH Plate Reverse Lunges
10 Banded Pull Apart
10 Banded Slides
10 Hang Muscle Snatches

Metcon
Technical Focus: Hip Squat Snatch
Complete 3 sets of 5reps
Snatch (Weight)
EMOM x 12 mins:
Mins 1-6: 2 Squat Snatches at 70-75% of 1RM
Mins 7-12: 1 Squat Snatch at 80-85% of 1RM
Metcon (AMRAP – Rounds and Reps)
Complete 3 sets of:

AMRAP x 4 mins:
7 Thrusters (115/80 – 95/65 – 75/55)
7 C2B Pull Ups / Pull Ups / Ring Rows
7 Burpees

Rest 2 mins between sets

Pick up where you left off at the end of each set.
The goal is to remain unbroken throughout all sets and maintain a steady pace.
Metcon
Optional Extra Work

AQAP complete 3 rounds of:
15 Strict or Kipping HSPUs
15 Kipping HSPUs or HR Push Ups
50 DUs / 50 Singles

Every 3 mins x 24 mins:
500/450m Row

Complete 3 sets (heavier than last week) of:
10 Barbell Bent Over Row (TX221)
10 Prone WTY off bench
Rest 90 secs

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