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Daily Workout WOD, March 31, 2022

31 Mar, 2022

3.31.22

Metcon
90 secs/side OH Banded Distraction

Then complete 2 sets of:
6 Banded Pull Downs (2 sec hold at the bottom)
6 Banded Reverse Fly (2 sec hold at the top)
6 Banded Pull & Rotate (2 sec hold at the top)

Then complete 2 sets of:
10 Scapula Push Ups
30 sec HS Hold (or use box)
15/10 Cal Row
10 Down Ups

Metcon (Time)
AQAP with a Partner complete:
A – 1000/750m Row
B – 15 Wall Walks
Then switch
A – 15 Wall Walks
B – 1000/750m Row

Time Cap: 10 mins

Rest 7 mins
Metcon (Time)
AQAP with a Partner complete 10 rounds of:
3 Clean & Jerks (135/95 – 75/55 – DBs)
3 Burpees over Bar (facing)

Time Cap: 10 mins

A completes 1one (1) full round while B rests then switch. Continue as so until all rounds are complete.

Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2 sets of:
1 min Pec Stretch on post
15 DB Prone Trap Raises
20 Banded Dead Bugs
Metcon
Optional Extra Work

Complete 4 sets of:
3 Legless Rope Climbs – 3-8 Strict Pull Ups
4 x 25ft Sled Push (5/4 plates – 3/2 plates)
3 x 25ft Farmer’s Carry (140/50lbs per handle)
Rest 3 mins

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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