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Daily Workout WOD, April 14, 2022

4.14.22

Metcon
200m Run or 1 min Row
90 secs/side OH Banded Distraction
1 min OH DB Straight Leg Crunches
1 min Plate Squat (plate held in front at shoulder extension)
1 min/side OH Banded Squat
1 min OH DB Reverse Lunges
1 min Empty Barbell OH Squat (T30X1)
Overhead Squat (In 10 mins complete 4-5 sets of 6(-2) reps)
Metcon
EMOM x 10 mins:
1. 15 OH Squats (135/95 – 95/65 – Empty Barbell)
2. 15/10 Cal Row

Directly into:

EMOM x 10 mins:
1. 40 secs for Max Reps of Double DB Step Up and Overs (35/20 – 25/15)
2. 8-12 Ring Dips / 10-15 DB Push Ups

For this you can partner up where one works on the first movement, the other on the second, and switch each minute.
Metcon
IN CLASS ARMS
In the time remaining complete 3 sets of:
10-12 Kneeling DB Curls (T212)
10-12 DB Supine Triceps Extensions (T2120)
Metcon
Optional Extra Work

Complete 3 sets of:
2 mins max rep Legless Rope Climbs
1 min max rep Rope Climbs
Rest 2 mins

For 20-30 mins:
10 min Row
10 min Assault Bike
10 min Ski Erg
(if you go for 20 mins then go with 5 mins on each and rotate)

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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