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Daily Workout WOD, February 10, 2020

10 Feb, 2020


Complete 2 sets of:
30 sec Deficit Bottom of Push Up Hold (use 2 plates, on knees or feet – stretch your pecs)
10 Banded Reverse Flys + 10 Y Stretches
Then complete 2 sets of:
8/side OH Barbell Reverse Lunges
8/side 1 Arm OH Banded Squats (mini band just below knees)
Snatch Balance (EMOM x 5 mins: 3 reps (from the ground) )
Use as a warm up!
Scale to 8 Behind The Neck Push Press
Snatch (Every 90 secs for 12 mins: 3 Touch and Go Reps)
Begin the 8 rounds at 60% of your 1RM Squat Snatch and build to a heavy touch and go 3.
Metcon (Time)
Squat Snatch (80% of your heaviest 3RM TnG from above)
Ring MUs

Time Cap: 14 mins
This is a complex workout, scale accordingly!
5 mins of Shoulder Health:
12 DB Seated External Rotations
(3 sec Eccentric – bring your working hand up with the non working arm)
12 DB Reverse Flys – thumbs up on incline bench or butt against wall (T2120)
Metcon (AMRAP – Rounds and Reps)
Optional Extra Work

AMRAP x 10 mins:
Row for Calories
Thrusters (95/65)
Burpees over the Bar (lateral)

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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