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Daily Workout WOD, February 4, 2020

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04 Feb, 2020

2.4.20

Metcon
1 min/side Couch Stretch
10 PVC helicopters
10 PVC Pass Through Lunges
8 OHS + 5 OH Duck Walk forward, 5 backward
15 Back against wall DB Sots Presses
Snatch Lift Off (pause 3 secs at knees) + Snatch Pull (Every 2 mins for 6 mins: 2 + 2)
Try to progress through sets as follows:
1. at 80%
2. at 100%
3. at 110%
Snatch (In 10 mins build to a heavy 2 rep Squat Snatch)
Don’t look to PR your 1 rep max today, try to get 2 good reps in the bank!

Suggested progression to warm up:
4 at 60%
3 at 65%
2 at 70%
2 at 75%
2 at 80%

Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
10 Double DB Hang Snatch (50/35)
6 Burpee Box Jump Overs (30/24)
200m Run

If the double DBs are too hard go with lighter weight. If OH mobility is not good (elbow not extended at the top) or cannot reach elbow to ears, go with a Russian KB Swing or traditional KB Swings focusing on full hip extension (knees straight, weight in heels at all time and KB fully overhead)
Metcon
Optional Extra Work

EMOM x 10 mins:
1. 3 Touch and Go Deadlifts at 75-80%
2. 5 Strict Deficit HSPUs – work up to a tough 5 rep for the day

Complete 3 sets of:
10-9-8 Touch and Go Power Cleans
Rest 20 secs
Max Reps Kipping Deficit HSPUs at 45/35lb plates)
Rest 3 mins

Archives Previous WODs
Daily Workout - Wed, Mar 22
Metcon

2 mins Hip 90/90 Stretch

Then 3 mins of 20 secs on, 10 secs rest of the cardio machine of your choice (bike, rower, jump rope)

Then 3 mins of 20 secs on, 10 secs rest of:

Burpee Step Ups

Hollow Hold

Metcon

Every 4 mins x 24 mins:

1. 600m Run or 40/30 - 30/23 - 20/15 Cal Assault Bike or 700/600m - 500/400m Row

2. 20 Burpee Box Jump Overs (24/20) +15-20 T2B / Hanging Knee Raises

The time cap for each interval is 3 mins. Push it hard on the cardio piece. If you are completing the cardio in less than 2 mins, then choose harder option.

The focus is on the cardio today. Try and remain consistent throughout the 24 mins.

Metcon

In 12 mins complete 3 sets of:

6/side Glute Bridge Alternating DB Bench press

8/side Alternating Top Hold DB Bent Over Row

15 DB Reverse Flys

Rest up to 90 secs

Try to use the same DBs for the first 2 movements!

On the Reverse Flys go light and control your decent in 2 secs.

Optional Extra Work

Every 90 secs x 15 mins (10 rounds):

3-4 Hang Power Snatch at 70% of your 1RM + 3 High Box Jumps