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Daily Workout WOD, February 24, 2020

24 Feb, 2020

2.24.20

Metcon
2 mins Barbell Can Opener
Then:
8/side RNT OH KB Split Squats (down in 3 secs)
10 Banded Reverse Flys + 10 External Rotations (high elbows) + 10 Banded Y Stretches
30 sec OH Banded Squat Hold

EMOM x 5 mins:
1 Snatch Balance + 1 High Box Jump
(build to a tough but perfect single Snatch Balance)

Hang Snatch (EMOM x 10 mins: 2 Hang Squat Snatches)
Build to a heavy 2 rep for the day
Metcon (Time)
AQAP complete:
6 Squat Snatches 75-80% of 1RM (Rx+ 185/125)
7 Ring MUs / Bar MUs
30/20 Cal Row or 20/15 Cal Assault Bike
100 DUs / 200 Singles
30/20 Cal Row or 20/15 Cal Assault Bike
7 Ring MUs / Bar MUs
6 Squat Snatches 75-80% of 1RM (Rx+ 185/125)

Time Cap: 16 mins
Metcon
Optional Extra Work

For 20 mins:
30 sec Row/Assault Bike at 80%
30 sec easy recovery
Directly into:
30 sec Shuttle Run at 80%
30 sec easy recovery
(stay in your yellow zone 60-75% max heart rate)

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips