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Daily Workout WOD, April 27, 2022

4.27.22

Metcon
For 8 mins cycle through 30 secs on, 30 secs off of:
1. Stationary High Knees
2. Down Ups
3. Alternating Step Ups
4. 15 secs of Shoulder Activations + 15 secs of Scapula Push Ups
Metcon (Time)
AQAP complete:
200m Run
10 Burpee Box Jump Overs (24/20)
15 C2B Pull Ups / 20 Pull Ups / 25 Ring Rows
4-6 x 15ft HS Walk / 7 Wall Walks
15 C2B Pull Ups / 20 Pull Ups / 25 Ring Rows
10 Burpee Box Jump Overs (24/20)
200m Run

Rest 3 mins

4-6 x 15ft HS Walk / 7 Wall Walks
15 C2B Pull Ups / 20 Pull Ups / 25 Ring Rows
10 Burpee Box Jump Overs (24/20)
200m Run

Time Cap: 20 mins
Front Squat (In 15 mins complete 4-6 sets of 4(-2) at T20X1)
Build to heavy 4(-2) for the day
Metcon
Optional Extra Work

Complete 3 sets of:
8/side DB Strict Press – neutral grip
10-15 Feet Elevated Ring Rows (T2120)
Rest 2 mins

2-3 x 1 min/side Weighted Side Plank

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