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Daily Workout WOD, February 19, 2020

19 Feb, 2020

2.19.20

Metcon
8/side Singe Arm OH DB Rear Foot Elevated Split Squats
30 sec hold at bottom of OHS
6 Behind the neck Snatch Grip Strict Press

EMOM x 5 mins:
3 Behind the neck Snatch Grip Push Press + 2 Snatch Balance

Metcon (Time)
AQAP complete:
40 DUs / 60 Singles
15 Snatche at 55% of 1 RM
40 DUs / 60 Singles
12 Snatch at 65%
40 DUs / 60 Singles
9 Snatches at 75%
40 DUs / 60 Singles
7 Snatches at 80%
40 DUs / 60 Singles
6 Snatches at 85%
40 DUs / 60 Singles
5 Squat Snatches at 87.5-90%

Time Cap: 15 mins

You can begin with Power Snatches and move to Squat Snatches wehn needed. Final set must be completed with Squat Snatches.

Metcon (Time)
AQAP complete 4 rounds of:
25 Wall Balls (20/14)
1 Legless Rope Climb
20 Push Ups
20 T2B

Time Cap: 15 mins
Metcon
Optional Extra Work

Every 4 mins for 24 mins (6 rounds):
20 sec Assault Bike Sprint
Rest 20 secs
20 sec Sled Push Sprint

Complete:
3 mins/side Foam Roll IT Band + Lats
3 mins/side LAX Ball Pec Smash
3 mins/side PNF Couch Stretch
3 mins/side Pigeon Pose
3 mins/side Banded Bully Stretch

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