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Daily Workout WOD, May 2, 2022

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5.2.22

Metcon
1 min Assault Bike or Row
Then for 8 mins cycle through:
10 Banded Reverse Flys
5/side Bird-Dogs
5 Down Ups
5/side Hang DB Snatches
5/side Single Arm OH DB Reverse Lunges
Power Snatch (Every 20 secs x 3 mins (9 rds): 1 at 70% 1RM)

Rest 1 Minute
Power Snatch (Every 30 secs x 3 mins (6 rds): 1 at 80%)

Rest 1 Minute
Power Snatch (Every 45 secs x 4 mins (5 rds): 1 at 85-90%)
Metcon (Time)
AQAP complete 3 rounds of:
25/18 Assault Bike – 30/24 Cal Row
25 T2B / Hanging Knee Raises / V-UPs
25 Front Squats (155/105 / 115/80 / 75/55)

Time Cap: 15 mins
Metcon
IN CLASS MOBILITY
90 secs/side Pec Stretch
Metcon
Optional Extra Work

30 mins Assault Bike at Moderate Pace