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Daily Workout WOD, March 16, 2022

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16 Mar, 2022


1 min Row or Assault Bike
2 mins Wrist Stretch

Then for 8 mins cycle through:
10 Prone WTYs
10 Med Ball Squat Cleans
10 Hang Cleans
5/side Front Rack Reverse Lunges
10 Front Squats

Clean (EMOM x 12 mins: 1 or 3 reps at 75-90% 1RM)
Start with 60% of your 1RM so that you can build up and hit the last 6 mins at one heavy weight.

All beginners should go a bit lighter and perform 3 reps instead of 1; to work on form.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 mins
15/10 – 10/7 Cal Assault Bike or 20/15 – 15/10 Cal Row
10 Power Cleans (95/65)
12 Box Jump Step Downs (24/20)
15 Wall Balls (20/14)
Rest 90 secs after each round

Interval training with some moderate reps and fast transitions. Try to maintain a steady pace for all rounds while doing all Wall Balls unbroken.
Optional Extra Work

Complete 3 sets of:
15-20 DB Banded Push Ups (2 sec pause at the top)
15 Supine Body Rows (down in 2 secs)
Rest 90 secs

Complete 3 sets of:
30 secs/side Single Arm Ring Plank
10 Prone Y on bench
12/side DB Seated External Rotations
Rest 90 secs
(use your non working arm to return your working arm to the start – working only the eccentric portion)

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs