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Daily Workout WOD, February 13, 2020

13 Feb, 2020

2.13.20

Metcon
Complete 2 sets of:
90 sec Bench T-Spine Stretch
45 sec/side Dynamic Pigeon Pose
Then with a barbell complete 2 sets of:
8 Muscle Cleans + 8 Push Presses + 3 Split Jerks each leg (work both)
5 Slam Balls + 3 Kneeling to Squat to Jump + 5 Med Ball Push Presses (HIGH)
Power Clean + Split Jerk (In a 10 min window work up to a heavy 1 + 1)
Perform the Power Clean movement followed by the Split Jerk movement in a complex
Metcon (Time)
AQAP with a partner compete 5 rounds of:
15 Synchronized Bar over Burpees (bar facing)
Then one after the other complete the following unbroken:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks

Time Cap: 15 mins

Scale so that the barbell work can be completed unbroken.
One round = the Burpees + each partner completing one round of the barbell complex.

Metcon (2 Rounds for reps)
DEATH FINISHER
In 10 mins complete 2 attempts of a 500m Row ALL OUT SPRINT!!!!

Rest for 4-5 mins between attempts
Metcon
Optional Extra Work

Perform 2 more sets of the Rowing!

Complete 3 sets of:
12 DB Reverse Flys
12 Prone Trap Raises
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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