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Daily Workout WOD, February 2, 2021

02 Feb, 2021

2.2.21

Metcon
90 secs/side Overhead Banded Distraction
Then complete 2 sets of:
8 Banded Pull Downs (2 sec hold at the bottom)
8 Banded Reverse Flys (2 sec hold at the top)
8 Banded Pull & Rotate (2 sec hold at the top)
Then for 8 mins cycle through:
1 min Assault Bike / Row or Run
10 Shoulder Retractions
10 Alternating V-UPs
Metcon (2 Rounds for reps)
Complete 2 sets of:
AMRAP x 2 mins of:
1 min Strict Ring MUs
1 min HS Walk / Wall Walks
Rest 1 min

For Strict Ring MUs you can use a band if you cannot perform 1 rep or switch for C2B Pull Ups / Pull Ups / Ring Rows.
Score # of Strict MUs + # of feet walked in each round.
Metcon (AMRAP – Rounds and Reps)
Complete 2 sets of:
AMRAP x 2 mins:
5 Bar MUs / 10 C2B Pull Ups / Pull Ups / 5 Hard Ring Rows
25ft HS Walk / 2 Wall Walks
Rest 1 min
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
6 Strict Pull Ups / Banded Strict Pull Ups
8 Push Ups
10 T2B
12 KB Swings (70/53)
Power Snatch + Hang Squat Snatch (EMOM x 10 mins: 1 + 1)
Perform a Power Snatch followed by a Squat Snatch from the Hang position without putting bar down

Use 80% of you 1RM Squat Snatch for all sets
Power Snatch (AMRAP x 5 mins at 135/95)
In sets of 5 Touch and Go reps, accumulate the max amount of reps possible in 5 mins.
1 set of 5 = 1 rep
Metcon
Optional Extra Work

Complete 2 sets of the following:
2 min Row at 120% FTP
Directly into:
4 min Row at 105% FTP
Rest Walk 2 mins
2 mins Assault Bike at 115% FTP
Directly into:
4 min Assault Bike at 105% FTP
Rest Walk 2 mins

What’s my FTP ?

Example: Row 5000/4000m test. Your average speed was 1050cal/h so 1050*105% 1=1100.
On the Assault Bike, if you have ever completed a 10 min max calorie test, this would be your average speed minus 5%.
An example for my speed:
Row 2 mins at 1250-1300cal/h + 4 mins at 1050-1100 cal/h / Assault Bike 70rpm + 65 rpm

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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