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Daily Workout WOD, February 21, 2020

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21 Feb, 2020

2.21.20

Metcon
Complete 2 sets of:
8/side Dragon Lunges – forearm on ground gradually
10 KB Goblet Squat with band at knees T30X1
12 Banded Pull Aparts
5 Single Arm DB Push Press + 2/side Split Jerks

Then complete 3 sets of:
5 Behind the neck Push Press with Jerk Grip (gradually increase weight until you are close to the weight you will use for the EMOM)

Behind the Neck Split Jerk (EMOM x 12 mins: 1 at 80-85%)
Perform Split Jerk movement where bar starts in the back rack position

Build if needed to warm up, but perform final 6 mins at one weight.
Metcon (Time)
AQAP complete:
10 Power Clean (225/155)
20 Strict HSPUs
30 Burpee Box Jump Overs (24/20)
20 Strict HSPUs
10 Power Cleans (225/155)

Time Cap: 15 mins

The Cleans need to be heavy/hard for everyone.
If your max Power Clean is heavier than 255/180 use 225/155 (Rx+) for the wod.
If your max Power Clean is lower than 255/180 use 205/135 (Rx) for the wod.
If 205/135 is still too heavy then use between 75-80% of your 1RM Power Clean.
Scale HSPUs accordingly.

Metcon
Optional Extra Work

DO THIS PART BEFORE YOUR CLASS

Back Squat:
2 x 5 at 70-75%
Rest 2 mins
2 x 3 at 80-82.5%
Rest 2 mins
2 x 8 at 55-60%
Rest 2 mins

DO THIS PART AFTER YOUR CLASS

On the Rower complete 3 sets with the best pace possible on each:
200m
Rest 30 secs
400m
Rest 1 min
600m
Rest 1 min
400m
Rest 1 min
200m
(rest 3 mins between sets)

Archives Previous WODs
Daily Workout - Thu, Jun 1
Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

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