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Daily Workout WOD, May 15, 2023

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Daily Workout – Mon, May 15


200m Run

Then for 6 mins cycle through:

15 Banded Pull Apart

30 Single Under Jump Rope

6 Down Ups

6/side Overhead Barbell Lunges

Power Snatch (In a 15 min window complete the following:
(perform 30 DUs/Singles before each set))

Pause for 3 secs at the knee on all reps

Take up to 2 mins of rest between sets

If for some reason you are unable to perform Power Snatches, you can substitute for Power Cleans

Metcon (Time)

AQAP complete:

30-20-10 Hang Muscle Snatches (75/55)

40-30-2 Barbell Front Rack Lunges (75/55)

20/15/10 Burpees onto Plate (45/35)

Time Cap: 10 mins

Try to stay unbroken for as long as possible on the Muscle Snatches and Lunges

If needed, you can replace the Muscle Snatches for Muscle Cleans of KB Swings and the BB Front Rack Lunges for KB Front Rack Lunges

In Class Core Circuit

Complete 3 sets of:

30 sec Hollow Flutter Kicks

10/side Plank Plate/DB Drag

15/side DB Seated Twist

Rest as needed

Optional Extra Work

Before Class:

Complete 3 sets of:

6/side barbell Front Rack Step Ups

8/side Single Leg Hip Thrusts with back on bench

Rest 2 mins