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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
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)

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