Daily Workout WOD, May 5, 2023

Daily Workout – Fri, May 5

Metcon

1 min of cardio of your choice

Then complete 2-3 sets of:

15/side Banded External Rotations

20 Plank Shoulder Taps

30 sec HS Hold on Wall / Feet on box HS Hold

10/side DB Half Get Ups

Metcon (Time)

AQAP complete 3 rounds of:

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

25 GHD Sit Ups / Feet on bench Crunches

Directly into –

AQAP complete 3 rounds of:

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

21-15-9 Strict HSPUs

Directly into –

AQAP complete 3 rounds of:

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

21-15-9 Alternating DB Snatches (50/35 – 35/25 – 25/15)

Time Cap: 22 mins

Regular Stance Front Rack Box Squats (Complete 5 sets of:
5 reps at 60-80% of your 1RM)

Perform Box Squats, regular squat width, with the barbell in the front rack

Optional Extra Work

Before Class:

Complete 3 sets of: 5 Snatch Grip Deadlifts with a 3 sec pause at the knees (90-100-105% of your 1RM)

Complete the following rep scheme for Power Snatch with a 2 sec pause at the knees:

3-2-1-3-2-1-3-2-1

1st wave: 55-60-65%

2nd wave: 60-65-70%

3rd wave: 65-70-75%