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Daily Workout WOD, April 26, 2022

4.26.22

Metcon
Complete 2 sets of:
1 min Single Unders
1 min Down Ups
1 min Banded Pull Downs
1 min Banded Reverse Fly’s
1 min Banded Y’s
1 min DB Hang Cleans
Power Clean + Hang Power Clean (below the knees) + Hang Power Clean (above the knees) (Every 90 secs x 12 mins (8 rds): 1+1+1 (building))
Complete the listed movements as a complex
Metcon (4 Rounds for reps)
Complete 4 sets of:
1 min Cal Row / Assault Bike / Ski Erg
1 min DUs / Singles
1 min Power Cleans at 70% of your 1RM
1 min Max Strict HSPUs / DB Push Ups
Rest 2 mins

Score is total reps for each round
Metcon
Optional Extra Work

Every 2 mins & 30 secs x 10 mins:
20/15 Cals Assault Bike
8 TnG Power Snatches at 60% of your 1RM

Complete 2 sets of:
8 x 200m Run at best pace possible
Rest Walk 1 min between each run
Rest walk 3 mins between each set

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