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Daily Workout WOD, April 28, 2022

4.28.22

Metcon
3 mins of preferred Cardio
2 mins Lateral Step Ups
1 min Single Arm DB Clean & Push Press
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
20/15 Cal Assault Bike or 25/18 Cal Row
25 Air Squats

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
50 DUs / Singles
10 Double DB Hang Clean & Push Press (35/25 – 25/15)

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
10 Knees to Elbows
20 Side 2 Side on Bench

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
20/15 Cal Assault Bike or 25/18 Cal Row
25 Air Squats

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
50 DUs / Singles
10 Double DB Hang Clean & Push Press (35/25 – 25/15)

Rest 2 Minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 mins:
10 Knees to Elbows
20 Side 2 Side on Bench

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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