Daily Workout WOD, May 3, 2023

Daily Workout – Wed, May 3

Metcon

2 mins of cardio of your choice

1 min of Hip 90/90 Stretch

1 min/side Hip & Knee External Rotation on box

1 min/side Ankle Stretch on box

1 min/side High Box Steps Ups

1 min/side Single Leg Romanian Deadlifts

Then, using a bar and KB:

8/side of empty barbell Front Rack or Back Rack Step Ups (20″ box or lower)

8/side KB Single Leg Romanian Deadlifts

Metcon

In 15 mins complete 3 sets of:

12-10-8/side Barbell Front Rack Step Ups

12-10-8/side KB Single Leg Romanian Deadlifts

Rest 90 secs

Go for as heavy a weight you can manage with perfect form

Metcon (Time)

AQAP complete 3 rounds of:

20/15 Calorie Row or 15/10 Calorie Assault Bike

30 Double DB Deadlifts (50/35 – 35/25 – 25/15)

20 Double DB Step Ups (50/35 – 35/25 – 25/15)

Time Cap: 13 mins

Bench Press (In 12 mins complete the following rep scheme:
10-8-6-10-8-6
Rest no more than 90 secs between sets)

1st wave: 55-60-65%

2nd wave: 60-65-70%

(if you are unsure of your percentages, use “-3” for each setas a guide)

Optional Extra Work

Before Class:

Compete 2 sets of:

10/side DB Lateral Lunges

10/side Single Leg Barbell Hip Thrusts

Rest 2 mins