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Daily Workout WOD, May 12, 2022

5.12.22

Metcon
90 secs/side Ankle Mob
30 Ankle Flex + Extension
Then complete 3 sets of:
200 Run
10 Down Ups
10 Banded Air Squats
10 Banded Lateral Walks
5 Strict Knee Raises (3 sec hold at the top)
Metcon (4 Rounds for reps)
Complete 4 total sets of 2 mins on, 2 mins off of the following:

AMRAP x 2 mins:
300m Run (to the TOPS wall and back)
Max Burpee Box Jump Overs (24/20)

Rest 2 mins

AMRAP x 2 mins:
15 DB Thrusters (35/20 – 25/15)
10 T2B / Hanging Knee Raises
Max Calories on Assault Bike or Rower

Rest 2 mins

Completing both AMRAPS counts as 1 set/round. You should have 4 scores to enter into the system.
Only count Burpee Box Jump Overs and Calories on Assault Bike or Rower towards your score!
Metcon
EMOM x 9 mins:
1. 30 secs Ring Roll Outs
2. 30 secs/side Paloff Hold
3. 30 sec Hollow Flutter Kicks

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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