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Daily Workout WOD, March 30, 2022

30 Mar, 2022

3.30.22

Metcon
Complete 3 sets of:
6/side Single Leg Hip Thrusts – hold for 2 secs at the top
10 Banded Romanian Deadlifts
10 Banded Triceps Pull Downs
10 Narrow Push Ups on knees (T31X1)
*work on Push Up technique here
Bench Press (Weight)
In 12 mins complete 4 sets of:
6(-1) DB Bench Press
Rest 30 secs
5(-2) Deadlifts
Rest 2 mins
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
3-6-9-12-15-18…etc KB Swings (70/53 – 53/35 – 35/20)
3-6-9-12-15-18…etc T2B / Hanging Knee Raises
10 Push Ups
Metcon
For 8 mins cycle through:
12 Ring Roll Outs
12 DB Reverse Fly
45 secs/side Side Plank

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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