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Daily Workout WOD, February 12, 2020

12 Feb, 2020


2 mins/side Couch Stretch
Then complete 2-3 sets of:
30 sec/leg Split Squat Hold (at the bottom)
8/side Russian Step Ups
30 sec Banded Squat Hold
Back Squat (EMOM x 10 mins: 3 reps)
Mins 1-5: 3 at 80%
Mins 6-10: 3 at 75%

Tempo here is down in 2 secs. This will get very spicy by minute 4, respect the percentages!

5 min of Rope Climb Skills:
1. 10-15 sec L-Sit Hold or Hanging Knee Raise on rope
2. Hold on to rope and bring toes to hands or knees as high as you can for 5-6 reps
3. Foot Grip/Wrap
4. Jump + Foot Grip/Wrap
Metcon (4 Rounds for reps)
Compete 4 rounds of:
1 min Thrusters (115/80)
1 min DUs/Singles
1 min Rope Climbs
1 min Feet on Bench Crunches (GHD Sit Ups)
Rest 2min
Optional Extra Work

Complete 2 sets of:
1000m Ski Erg at 80%
Rest 2 mins

Archives Previous WODs
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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