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Daily Workout WOD, March 24, 2022

24 Mar, 2022

3.24.22

Metcon
200m Run
1 min/side Hip External Rotation on box
1 min Hip 90/90

Then complete 3 sets of:
5/side Single Leg Hip Thrusts
5/side Lateral Step Ups
5/side KB Reverse Lunges
10 KB Squats (T30X1)

Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 24 mins of:
10 Burpees over DB (facing)
8 DB Deadlifts (50/35 – 35/20 – 25/15)
8 DB Hang Power Cleans
8 DB Push Press
8 DB Thrusters

Partners alternate after completed rounds
Back Squat (Every 2 mins x 10 mins: 5 atT30X1)
Work with 65-75% of your 1RM
Metcon
Optional Extra Work

Complete 3 sets of:
12(-2) Single Arm DB Incline Bench Press
Rest 30 secs
12(-2) DB Incline Bench Bent Over Row (down in 2 secs)
Rest 2 mins

Complete 3 sets of:
15 Banded Triceps Pull Downs
15 Banded Biceps Curls
15 Banded Pull Apart
Rest 90 secs

Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y
20 Banded Pull Apart – thumbs up
Rest as needed

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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