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Daily Workout WOD, March 22, 2022

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22 Mar, 2022

3.22.22

Metcon
For 10 mins cycle through:
90 secs of preferred Cardio option
6 Banded Pull Downs (2 sec hold at the bottom)
6 Banded Reverse Flys (2 sec hold at the top)
6 Banded Pull & Rotate (2 sec hold at the top)
10 Romanian Deadlifts to below the knees
10 Push Presses
15 Hollow Banded Pull Overs
Metcon
Technical Focus: Power Clean

Complete 2 sets of:
3 Power Cleans with a pause at 3" from the floor, at knees, at mid thigh

Then complete 5 Touch and Go Power Cleans

Power Clean (Weight)
Every 90 secs x 6 mins:
3-4 Touch and Go Power Cleans at 60-65% of your 1RM

Then go directly into

EMOM x 4 mins:
2-3 Touch and Go Power Cleans at 70-75% of your 1RM

The go directly into

EMOM x 4 mins:
1-2 Power Cleans at 80-85% of your 1RM

Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
20 Burpees to a 6" target
Max Cals on Assault Bike or Row

Rest 1 min

AMRAP x 2 mins:
5 Power Cleans (135/95)
10 Box Jumps (24/20)

Rest 2 mins

And the totals for AMRAP 1 and 1 together for a total score for each round/set.
Metcon
Optional Extra Work

Complete 3-4 sets at 80% effort of:
4 min Run
500/400m Ski Erg or Row
Rest 2 mins

Complete 3 sets of:
12 Incline Bench Prone T (1 sec hold on top)
Rest 30 secs
12/side Banded External Rotations (controlled reps)
12/side DB Seated External Rotations
Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins