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You are here: Home / Daily WOD / WOD 3.7.22 Monday

Mar 06 2022

WOD 3.7.22 Monday

WARM-UP

2 ROUNDS
:30 Row
5 Barbell Upright Rows
5 Scap Push Ups + 5 Shoulder Taps / side
10 Lunges

Into…

2 ROUNDS
:30 Row
5 Barbell Sumo Deadlifts
5 Hand Release Burpees
10 Step Ups


STRENGTH

ON A 8:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Hang Squat Clean.*

*This is meant to prepare for the 3-Rep during Part 2 of the workout. This is not a 3RM. Goal is to grease the groove and build to a weight under what you plan to hit during the workout.


BENCHMARK WOD (2 parts)
“FINAL DESTINATION”

1.) ON A 16:00 RUNNING CLOCK…
FOR TIME
55/45 Cal Row
55 Sumo Deadlift High Pulls (95/65)|(65/45)
55 Hand Release Push-Ups
55 Box Jumps (24/20)

-Rest 2:00 b/t Part 1 & 2-

2.) ON A 8:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Hang Squat Clean

*Overall score for the workout is TIME. Subtract the weight of your heaviest lift in SECONDS from your time in Part 1 of the workout. Ex: Part 1 time is 10:00. Part 2 weight is 120lbs. Score is 8:00.

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Written by Coach_Monica · Categorized: Daily WOD

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