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Daily Workout WOD, March 25, 2022

25 Mar, 2022


1 min Assault Bike or Row
1 min/side Banded OH Stretch
1 min Banded Pull Apart
1 min/side OH Banded Squat (band to a post, one arm is OH with the band pulling the arm back)
1 min PVC OH Squat
1 min Barbell OH Squat
1 min Hip Muscle Snatch
1 min Hang + Below the knees + from the floor Muscle Snatch
Technical Focus: 3 Position Power Snatch

Complete 3 reps from each position
Pause at each position: start from the High Hang, then Below the Knees, then floor.

3 Position Power Snatch (EMOM x 8 mins: 1 rep)
The 3 positions are from the hang, from just below the knee and from the ground

Start your first set at about 70% and ramp up quickly to 80-85%. Maintain one weight for the final 4 mins.
Metcon (Time)
AQAP complete:
Power Snatch (80% of 1RM or 185/125 – 135/95 – 75/55)
Burpee Box Jump Overs (30/24 – 24/20)

Time Cap: 7 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
120/80 Cal Row or 80/60 Cal Assault Bike
120 Wall Balls

Time Cap: 15 mins
Optional Extra Work

Complete 4-5 sets of:
30 sec L-Sit on Bar
30 sec Hollow Hold
30 sec/side Side Plank
Rest 90 secs

Archives Previous WODs
Daily Workout - Wed, Nov 30

200m Run

90 secs/side OH Banded Distraction


Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)


In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.


Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk


Complete 3 sets of:

10 Barbell Bent Over Rows


Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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