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Daily Workout WOD, March 18, 2022

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18 Mar, 2022


In 12 mins complete:
1 mins Assault Bike or Row
90 secs/side Front Rack Banded Distraction

Then in the time remaining complete 2-3 sets of:
4/side Downward Dog Toe Touches
8/side Half Kneeling DB Strict Press
8 Scapula Row to Ring Row

Shoulder Press (Weight)
Complete 4 sets of:
6(-2) Shoulder Presses
Rest 30 secs
8-10 Barbell Bent Over Rows
Rest 2 mins

Try to use the same weight on both your Shoulder Press and Bent Over Rows. If you have a huge difference between both lifts, work with a T2120 tempo.

Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 5 mins:
6 Kipping Deficit / Regular HSPUs / Push Ups
8 KB Swings (53/35)
10 C2B Pull Ups / Pull Ups / Ring Rows

Rest 2 mins between sets

Metcon (Distance)
On Assault Bike or Row complete 8 sets of:
45 secs on / 45 secs off for max distance

Enter total distance as your score
Optional Extra Work

Complete 4 sets of:
30 sec L-Sit Bar Dips
30 sec Hollow Hold
30 secs/side Side Plank
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean