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Daily Workout WOD, March 25, 2022

25 Mar, 2022

3.25.22

Metcon
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
Metcon
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:
9-6-3
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
Metcon
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
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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