Daily Workout WOD, March 11, 2022

11 Mar, 2022

3.11.22

Bench Press (Weight)

In the time remaining complete 4 sets of:
3(-1) Bench Press
Rest 1 min
3(-1) WTD Strict Pull Ups
Rest 1 min

Metcon

Optional Extra Work

For 30 mins with continuous low intensity complete:
2 mins Row
2 mins Assault Bike
2 min Run

Remain at 60-70% Max Heart Rate
Max damper of 5 on the Rower, aim for more power than speed in each stroke

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Previous WODs

5.18.22

Metcon

200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down

Shoulder Press (Weight)

In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs

Metcon (Time)

AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises

Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.

Metcon

IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs

Metcon

Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

Daily Workout WOD, March 11, 2022

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Daily Workout WOD, March 11, 2022

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!