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Daily Workout WOD, March 24, 2022

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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
Daily Workout - Mon, Mar 27
Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs