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Daily Workout WOD, April 13, 2022

4.13.22

Metcon
50 DUs / 100 Singles
1 min Deep Lunges
1 min/side Banded Side Clams
1 min Bottom of Squat Hold
1 min Plate Squat (hold plate out in front, shoulder extended)
1 min Squat to Thoracic Rotations
1 min Step Ups to Down Ups
Metcon (4 Rounds for reps)
Complete 4 sets of the following 3 min AMRAP:
30 DUs / Singles
10 Wall Balls (30/20)
6 Burpee Box Jump Overs (30/24)

Rest 2 mins

Aim to complete at least 2 rounds per set.
Start from the beginning each set.
Front Squat (Weight)
Complete 4-5 sets of:
6 Front Squats (T20X1)
Rest 30 secs
15 Pike on Rower or 12 Ring Roll Outs
Rest 2 mins
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
3 Hang Power Cleans from below the knees + 2 Touch and Go Power Cleans
(build up to a heavy complex for the day)

Every 2 mins x 6 mins:
5 Touch and Go Power Snatches at 70-75% of your 1RM

EMOM x 9 mins:
1. 2-3 x 50ft Sandbag Carry (150/100) – max effort time = 45 secs
2. 100ft Farmer’s Carry (HEAVY)
3. REST

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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