Daily Workout WOD, March 10, 2022

10 Mar, 2022

3.10.22

Metcon

For 6 mins complete 6 sets of:
40 secs on / 20 secs off Row or Assault Bike

Metcon (3 Rounds for reps)

Complete 3 sets of:

AMRAP x 4 mins:
3-6-9-12-15…etc DB Cleans (50/35)
3-6-9-12-15…etc Knees to Elbows
25 DUs / Singles after each set

Rest 2 mins

AMRAP x 4 mins:
3-6-9-12-15…etc Alternating DB Push Press (50/35)
3-6-9-12-15…etc Air Squats
10 Med Ball Straight Leg Crunches after each set

Rest 2 mins

Metcon

IN CLASS MOBILITY

90 secs/side Pigeon Pose
90 secs/side Banded Lat Stretch

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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

Daily Workout WOD, March 10, 2022

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