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Daily Workout WOD, March 21, 2022

21 Mar, 2022

3.21.22

Metcon
200m Run
40 DUs / 80 Singles
1 min/side Couch Stretch
1 min Dead Bugs
1 min/side Deep Lunges
1 min/side Reverse Lunges to Step Ups
1 min Good Mornings
Metcon
In 15 mins complete 3 sets of:
6/side DB Rear Foot Elevated Split Squats
Rest 30 secs
8/side OH Plate Lunges
Rest 30 secs
45 secs/side Side Plank
Rest up to 2 mins
Metcon (Time)
AQAP complete:
15-10-5 Thrusters (115/80 – 75/55) / 21-15-9 DB Thrusters (50/35 – 25/15)
6-4-2 Ring or Bar MUs / 15-10-5 C2B Pull Ups or Pull Ups / 20-15-10 Ring Rows
80-60-40 DUs / Singles

Rest 2 mins

4-60-80 DUs / Singles
2-4-6 Ring or Bar MUs / 5-10-15 C2B Pull Ups or Pull Ups / 10-15-20 Ring Rows
5-10-15 Thrusters (115/80 – 75/55) / 9-15-21 DB Thrusters (50/35 – 25/15)

Time Cap: 15 mins
Metcon
IN CLASS MOBILITY
In the time remaining:
90 secs/side Side Lying Thoracic Stretch
90 secs/side Pigeon Pose
Metcon
Optional Extra Work

Complete 4 sets of:
25/20 Cal Row
10 Strict HSPUs / Kipping / 15-20 Push Ups
25/20 Cal Row
10 Kipping Deficit HSPUs (45/35) / Kipping / 15-20 Hand Release Push Ups
Rest 2 mins 30 secs

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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