Daily Workout WOD, March 6, 2023

Daily Workout – Mon, Mar 6

Metcon

200m Run

3 Lines Warm Up:

High Knees

Butt Kicks

Walking Quad Stretch

Spiderman Lunges

Shoo The Chickens

Duck Walk

Lateral Squats

Back Squat (In 18 mins complete the following sets:
10-10-8-8-6-6(-3))

Remember, you are building to a heavy 6 rep, but you could get 3 more reps with that weight!

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 18 mins:

1 Legless Rope Climb / 1-2 Rope Climbs / 4-6 Strict Pull Ups

15-20 Wall Balls (20/14)

5 x 25ft Shuttle Runs (down and back =1)

One partner completes full round while other rests. Switch when round is completed.

Goal is to go UNBROKEN on the Wall Balls.

In Class Mobility

If there is time remaining complete:

60-90 secs/side Pigeon Stretch

Optional Extra Work

EMOM x 8 mins:

1. 5 DB Hang Clean & Push Press (heavy weight)

2. 3 Barbell Hip Squat Cleans @ 30-40% of your 1RM

EMOM x 12 mins:

Mins 1-4: 3 Power Clean & Jerks at 65% of your 1RM

Mins 5-8: 2 Power Clean & Jerks at 70% of your 1RM

Mins 9-12: 1 Power Clean & Jerk at 75% of your 1RM