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Daily Workout WOD, April 19, 2022

4.19.22

Metcon
Complete 3 sets of:
15/10 Cal Row
10 Banded Good Mornings
5/side Single Arm DB Cleans
5/side Single Arm DB Jerks
5 Down Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
20/15 Cal Row or 15/10 Cal Assault Bike
10 Burpee Box Jump Overs (24/20)
20/15 Cal Row or 15/10 Cal Assault Bike
6/side Single Arm DB Clean & Jerks (50/35 – 35/25 – 25/15)
Rest 2 mins between sets

Keep the best pace possible on the first 3 exercices and try to stay unbroken on the DB C&Js
Back Squat (8-6-4-8-6-4(-2 on each))
Try to start at 65-70% on your first 8 rep. Try to keep 2 reps in reserve on each of your last 8-6-4.
If you really need to you can use he following as a guide:
70%-75%-77.5%-75%-77.5%-80%
Metcon
Optional Extra Work

EMOM x 8 mins:
# Ring MUs / Kipping C2B Pull Ups -Pull Ups / Jumping C2B Pull Ups (unbroken)

Complete 6-8 sets of:
400m Run at best pace possible
Rest Walk 1 min between sets

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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