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Daily Workout WOD, March 28, 2022

28 Mar, 2022

3.28.22

Metcon
1 min Assault Bike or Row
90 secs/side Pigeon Pose
1 min OH Plate Reverse Lunges & Reach
1min Front Rack Reverse Lunges
1 min Air Squats with 5 sec hold in the bottom
1 min Front Squat w. barbell – 5 sec in the hole (stay active !)
1 min Squat to Push Press
1 min Hang Muscle Clean to Push Press
Squat Clean and Jerk (Weight)
EMOM x 12 mins:
1-4: 1-3 Squat Clean & Jerks at 70-75%
5-8: 1-2 Squat Clean & Jerks T 80%
9-12: 1 Squat Clean & Jerk at 85%
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 mins:
30/24 – 20/15 – 15/10 Cal Assault Bike or 40/30 – 25/20 – 20/15 Cal Row
15 DB Lateral Step Ups 50/35 – 35/20 – bodyweight
10-20 Strict HSPUs / 10-20 Kipping HSPUs / 3-5 Wall Walks / 10-20 HR Push Ups
Rest 90 secs
Metcon
Optional Extra Work

Complete 1-2 sets of, or 30 mins at 70% effort of:
1200m Row
Rest 2 mins 30 secs
Row 800m
Rest 2 mins
Row 400m
Rest 90 secs

Archives Previous WODs
9.30.22
Metcon
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.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
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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