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Daily Workout WOD, March 29, 2022

29 Mar, 2022

3.29.22

Metcon
For 8 mins cycle through:
15/10 cal Row or Assault Bike
30 Standing Hops
10 Down Ups
10 Shoulder Activations
10/side Banded Deadbugs
Metcon
5 min Technical Work:
2 x 15 Hollow Rock technique
2 x 10 Hollow to Kipping on Rings
3 x 5 Banded Sit Ups/Transition on Rings
Metcon
EMOM x 20 mins:
1. 20/15 Cal Row – 15/10 Cal Assault Bike
2. 10 Burpee Box Jump Overs (24/20)
3. 60 DUs / 50 Singles
4. 40 sec Ring MU practice / 40 sec C2B practice / 40 sec Jumping Pull Ups or Jumping C2B
Back Squat (Weight)
For 12 mins:
1×5 at 70%, 1×5 at 75%, 2-3×3 at 80-85%
10 DB Bent Over Rows (T2120) / 6-9 Strict Pull Ups (TX020)

Compete the DB Bent Over Rows after every set of Back Squats
Rest 30 secs after Back Squats
Rest 90 secs after Bent Over Rows

Metcon
Optional Extra Work

10 min Run: 30 sec high intensity, 30 sec active rest

2 min Rest/Walk

8 min Run: 20 sec high intensity, 40 sec active rest

2 mins Rest/Walk

8 min Run continuous at 60-70% effort

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

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