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Daily Workout WOD, April 21, 2022

4.21.22

Metcon
90 secs/side Couch Stretch
90 secs/side Thoracic Rotations knee against wall

Then EMOM x 9 mins:
1. 45 secs of preferred Cardio
2. 45 secs DB Plank Row + Thoracic Press
3. 30 sec Hollow Hold

Deadlift (Weight)
Every 90 secs x 15 mins (10 rds):
1. 3(-2) Deadlifts – from a deadstart each time
2. 3(-2) Bench Press

Work up to a tough but perfect 3 for the day on each exercise. Start at 70% of your 1RM on each. Keep 2 reps in reserve on each & work in team of 2 with 2 stations; one for the Deadlift and the other for the Bench Press.

Bench Press (Weight)
Metcon (AMRAP – Reps)
Partner AMRAP x 10 mins:
21-15-9
Deadlift (275/180 – 185/125 – 95/65)
Strict HSPUs / Push Ups
C2B Pull Ups / Pull Ups / Ring Rows
(divide res as desired with one working while other rests)

Directly into:

Partner AMRAP x 10 mins:
15/10 Cal Row or 12/9 Cal Assault Bike
6 Burpee Box Jump Overs and Step Down (24/20)
(one partner completes full round while other holds 2 KBs in Front Rack position)

Score is total combined number of reps!
Metcon
Optional Extra Work

Complete 3 sets of:
2 min Max Rep Legless Rope Climbs
2 min Max Rep Rope Climbs
Rest 3 mins

Every 2 mins & 30 secs x 10 mins:
3(-2) OH Squat

Complete 3 sets of:
12-14 DB Curls (T212)
12-14 DB Supine Triceps Extensions (T2120)

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