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Daily Workout WOD, April 25, 2022

4.25.22

Metcon
200m Run
90 secs/side Couch Stretch
1 min Spiderman Lunges
Then complete 2 sets of:
45 secs/side Single Leg Hip Thrusts
45 secs/side Side Plank Clams
1 min KB Squats T33X1
Back Squat (8-6-4-8-6-4)
Aim to begin your first set of 8 at 70% of your 1RM. Then 75%-80%-75%-80%-85%
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
1-5 Ring or Bar MUS / 5-10 C2B Pull Ups or Pull Ups / 15 Jumping Pull Ups or Ring Rows
10 DB Anchored Sit Ups
5 DB Thrusters (50/35)
Metcon
IN CLASS BUILDING
In 10 mins complete 3 sets of:
6-8 DB Bench Press (TX130)
Rest 30 secs
8-12 DB Bent Over Rows (TX130)
Rest 90 secs
Metcon
Optional Extra Work

Every 2 mins & 30 secs x 15 mins:
3 Squat or Power Clean & Jerks (at 75-85% of your 1RM)

Complete 4 sets of:
5 Weighted Strict Pull Ups or Max Effort (-1) Peg Board Pull Ups
Rest 30 secs
5 Weighted Strict Ring or Bar Dips / Max Rep Bodyweight Ring or Bar Dips
Rest 2 mins

Complete the following Rowing Intervals:
800m separated into –
200m fast, 200m slow, 200m moderate, 200m fast
Rest 2 mins
600m separated into –
200 fast, 200m moderate, 200m fast
Rest 90 secs
400m fast
Rest 1 min
200m sprint
Rest 1 min
400m fast
Rest 1 min
600m separated into –
200 fast, 200m moderate, 200m fast
Rest 90 secs
800m separated into –
200m fast, 200m slow, 200m moderate, 200m fast
Rest 2 mins

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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