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Daily Workout WOD, March 16, 2022

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
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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