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Daily Workout WOD, March 22, 2022

22 Mar, 2022


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
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.
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
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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