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Daily Workout WOD, March 18, 2022

18 Mar, 2022

3.18.22

Metcon
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
Metcon
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
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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