Daily Workout WOD, March 15, 2023

Daily Workout – Wed, Mar 15

Metcon

20m Run

1 min/side Hip & Knee External Rotation on Box

1 min/side Banded Ankle Stretch

Then complete 2-3 sets of:

6/side OH Reverse Lunges

10 Banded Hip Thrusts with feet on box

10 Anti Flexion Banded Squat

(band attached to pole at knee height, step inside band facing pole, weight in goblet position, perform squats)

Back Squat (Every 90 secs x 15 mins (10 rds):
5 Back Squats at 60-70% of your 1RM)

Focus on movement, depth and consistency. Do not go over 70% of your 1RM today!

Metcon (AMRAP – Reps)

AMRAP x 5 mins:

Wall Facing Strict HSPUs / Strict HSPUs / DB Press / Push Ups

(Every min, starting at 0, perform 3/side Front Rack Barbell or DB Lunges 75/55 – 35/20)

Rest 2 Minutes

Metcon (AMRAP – Reps)

AMRAP x 4 mins:

Kipping Deficit HSPUs / Pike Strict HSPUs / Kneeling Push Ups

(Every min, starting at 0, perform 3/side Front Rack Barbell or DB Lunges 75/55 – 35/20)

Rest 2 Minutes

Metcon (AMRAP – Reps)

AMRAP x 3 mins:

Kipping HSPUs / Hand Release Push Ups

(Every min, starting at 0, perform 3/side Front Rack Barbell or DB Lunges 75/55 – 35/20)

In Class Mobility

In the time remaining complete:

1 min/side Pec Stretch on post

Optional Extra Work

Compete 3 sets of:

20 GHD Sit Ups

30/24 Cal Row

Max(-2) Ring MUs

Rest 3 mins