Daily Workout WOD, March 10, 2023

Daily Workout – Fri, Mar 10

Metcon

200m Run

1 min/side OH Banded Stretch

1 min Banded Wall Slides

1 min Prone WTY

1 min Hang DB Clean (left)

1 min Hang DB Clean (right)

1 min Barbell Clean Grip Romanian Deadlift

1 min Barbell Hip Muscle Clean

1 min Front Squat

Metcon (Time)

AQAP complete 2 rounds of:

8 Burpee Box Jump Overs (24/20)

9 Power or Squat Cleans at 60% of your 1RM

Rest 1 min

AQAP complete 2 rounds of:

8 Burpee Box Jump Overs (24/20)

6 Power or Squat Cleans at 80% of your 1RM

Rest 1 min

AQAP complete 2 rounds of:

8 Burpee Box Jump Overs (24/20)

3 Power or Squat Cleans at 85% of your 1RM

Time Cap: 15 mins

Metcon

In 15 mins complete 3 sets of:

8/side Glute Bridge Alternating DB Bench Press

8/side Single Arm DB Row

Rest 30 secs

15 Kneeling Barbell Curls (T2120)

Rest 30 secs

30 sec/side Single Arm KB Carry

Rest 90 secs

Optional Extra Work

Complete 4 sets of:

5(-2) OH Squats (building)

Complete 2 sets of the following on the Assault Bike:

50 secs on / 10 secs off

45 secs on / 15 secs off

40 secs on / 20 secs off

35 secs on / 25 secs off

30 secs on / 30 secs off

Then go back up the ladder

Rest 3 mins between sets