Daily Workout WOD, April 11, 2023

200m Run

1 min Left Leg Couch Stretch (trunk up)

1 min Left Leg Couch Stretch (trunk down)

1 min Right Leg Couch Stretch (trunk up)

1 min Right Leg Couch Stretch (trunk down)

1 min/side Single Leg Hip Thrusts on med ball if able

1 min Bottom of Squat Hold with KB/DB

1 min Banded Plate Squat (plate at shoulder extension)

1 min Banded Pull Apart

1 min Barbell Front or Back Squats

EMOM x 7 mins:

Option #1:

2 Front Squats + 2 Push Presses or Push Jerks at 70% of your 1RM Push Press or Jerk

Option #2:

3 Front (or Back) Squats at 70% of your 1RM

AQAP complete:

34-27-21-15

Box Jump Overs (24/20)

Wall Balls (20/14)

Before Class:

Push Press

1 x 10(-1),2 x 8(-1), 2 x 6(-1)

After Class:

Complete 2-3 sets of:

200m Row at 34-36 s/m

Rest 30 secs

400m Row at 31-33 s/m

Rest 1 min

60m Row at 28-30 s/m

Rest 90 secs

800m Row at 25-27 s/m

Rest 2 mins