Daily Workout WOD, March 1, 2023

Daily Workout – Wed, Mar 1

Metcon

Complete 3 sets of:

12 Banded Triceps Pull Downs

20-30 sec Hollow Hold

12 Glute Bridge DB Pull Overs

1 min DUs / Singles

Bench Press (In 10 mins build to a heavy 8(-2))

Rest 3 Mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:

30 DUs / 60 Singles

10 T2B / Hanging Knee Raises

10 Alternating Pistol Squats / Assisted Pistol Squats

Rest 3 Mins

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 mins:

10/8 Cal Assault Bike or 15/10 Cal Row

10 Alternating DB Hang Clean & Jerks (50/35 – 35/25 – 25/15)

10 Box Jump Overs (24/20)

In Class Shoulder health

Complete 2 sets of:

15 Incline Bench DB Fly – Thumbs Up

10 Prone Swimmers on Floor

Optional Extra Work

Complete 3 sets of:

EMOM x 5 mins:

5-7 Parallete Kipping HSPUs

Directly Into:

EMOM x 5 mins:

30 sec Max Rep Strict HSPUs

Snatch Prep:

5 Snatch Grip ROM Deadlift

5 Muscle Snatch

5 OH Squats

5 Sots Presses

Complete 3 sets of:

3 Hip Squat Snatches at 40-50% of 1RM

Every 90 secs x 12 mins:

1 Hang Squat Snatch + 1 OH Squat + 1 Squat Snatch

(build to a heavy complex for the day)