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Daily Workout WOD, February 18, 2020

18 Feb, 2020

2.18.20

Metcon
Complete 2 sets of:
300/200m Row
10 Shoulder Activations
8 Inchworms to Superman Plank
20 sec Top of Ring/Bar Hold
20 sec Hollow Hold
Metcon
5-7 mins of specific Ring MU work:

Opt #1: Ring Swings + Hips to Ring + Transition

Opt #2: Kipping Ring Rows + Feet on Bench to Ring MUs on low rings (high bench = tough, low bench = easier)

Metcon (Time)
AQAP complete:

Spicy (Rx+)
5 Strict Ring MUs + 15 Ring MUs + 15 Burpee Ring MUs

Regular (Rx)
30 Ring MUs / Bar MUs

Scaled
30 Burpee Kipping C2B Pull Ups / Burpee Pull Ups / Burpee T2B

Time Cap: 8 mins
Metcon (6 Rounds for reps)
Complete 6 sets of:

AMRAP x 2 mins:
12/10 Cal Row
7/5 Cal Assault Bike
In remaining time Max Box Jump Overs (24/20)

Rest 2 mins between sets

Keep track and record total Box Jump Overs.
If there are not enough Assault Bikes then complete 21/15 Cal Row only
Metcon
Optional Extra Work

AQAP complete 3 rounds of:
50ft Farmer’s Carry (Heavy)
15-10-5 Deficit Kipping HSPUs (45/35)

Rest 5 mins

AQAP complete 3 rounds of:
50ft Farmer’s Carry (Heavy)
9-7-5 Deficit Kipping HSPUs (higher than 45/35)

EMOM x 10 mins:
1. 6-9 GHD Raises
2. 15-20 GHD Sit Ups

Archives Previous WODs
6.23.22
Metcon
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))
Metcon
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
Then
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
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
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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