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Daily Workout WOD, February 25, 2020

25 Feb, 2020

2.25.20

Metcon
Dynamic Back and forth Warm Up:
Inchworm / Spider Walk / SLDL (Shoo The Chickens) / Slow Bear Crawl / Backward Slow Bear Crawl / Kick up to Handstand or Wall Climb / Hollow Hold / Beat Swings
Metcon
EMOM x 16 mins:
1. 5 Weighted Strict Pull Ups
2. 40 secs DB Step Ups (50/35)
3. 3 Bench Press
4. 20 GHD Sit Ups / 15 DB Anchored Sit Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 mins:
30 Wall Balls (20/14)
30 Alternating DB Snatches (50/35)
30 T2B/Hanging Knee Raises

This is a 20 min pace. Start progressive, stay tight until the end (fight the last 2-3 minutes)
Metcon
SHOULDER HEALTH
Complete 3 sets of:
12 DB Reverse Flys (thumbs up) on Incline Bench
1 min Pec Stretch on Post
Rest 90 secs
Metcon
Optional Extra Work

Complete 3-4 sets of:
8-10(-1)/side 1 Arm DB Strict Press
Rest 30 secs
10-12(-1) Barbell Bent Over Row
Rest 90 secs

Complete 3 sets of:
1 min/side Side Plank
Rest 1 min between sets

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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