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Daily Workout WOD, March 15, 2022

15 Mar, 2022

3.15.22

Metcon
1 min/side OH Banded Distraction
1 min Banded Pull Downs
1 min Reverse Flys and Rotate
1 min Hollow or Tuck Banded Pull Overs
1 min Wall Walks
1 min HS Hold
1 min Row
Metcon
EMOM x 10 mins:
1. 18/14 – 12/8 – 9/6 Cal Row
2. 15/12/8 Burpees over the Rower

Rest 5 Mins
Metcon
EMOM x 10 mins:
1. 1-7 Ring or Bar MUs / 5-10 C2B Pull Ups or Pull Ups / 10-15 Ring Rows
2. 5-10 Strict HSPUs / 5-15 Push Ups

Rest 5 Mins
Metcon
EMOM x 10 mins:
1. 16 Alternating DB Push Press (50/35 – 35/20 – 25/15) or 8 Strict Press
2. 15-20 Med Ball Straight Leg Crunches / GHD Sit Ups
Metcon
Optional Extra Work

EMOM x 10 mins:
1-4: 1 Split Jerk at 80% of 1RM
5-8: 1 Split Jerk at 85% of 1RM

Rest 2 mins

Every 90 secs x 6 mins:
1 Split Jerk at 90% of 1RM

Archives Previous WODs
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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