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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

Archives Previous WODs
6.22.22
Metcon
200m Run
90 secs/side Banded Lying Hamstring Stretch
1 min Banded Pull Apart
1 min Inchworm
1 min PVC Good Mornings
1 min Empty Barbell Romanian Deadlifts
1 min Hang Muscle Cleans
Deadlift + Hang Power Clean + Push Jerk (Weight)
Perform the listed movements as a complex
Every 90 secs x 12 mins:
5 Deadlfts + 4 Hang Power Cleans + 3 Push Jerks
(work with 65-80% of your 1RM Hang Power Clean)
Metcon (3 Rounds for reps)
Complete 3 sets of AMRAP x 5 mins:
7 Hang Power Cleans(95/65 - 75/55 - empty barbell)
7 Push Press
7 Front Squats
200m Run

Rest 2 mins between sets
Compete AMRAP of 5 mins of listed movements. 2 min rest. Then repeat x2.
Metcon
IN CLASS SHOULDER HEALTH
Complete 2-3 sets of:
12/side DB Seated External Rotations
Rest 30 secs
20 Banded Pull Apart
Rest 90 secs
Metcon
Optional Extra Work

Complete 3 sets of:
5 min Run at moderate pace
Rest 1 min walk between sets

Complete 3 sets of:
5 Med Ball Single Leg Hip Thrusts - hold at the top for 3 secs, then hold for 3 secs in the half position
30 secs/side Bent Knee Adductor Plank on bench
Rest 30 secs
30 secs/side Split Stance Paloff hold
Rest 2 mins

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