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Daily Workout WOD, February 3, 2021

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03 Feb, 2021

2.3.21

Metcon
2 min Banded Bench T-Spine Stretch
Then complete 2 sets of:
30 secs/side Swissball Standing Adduction
8/side Banded Plank Clams
Then for 6 mins cycle through:
15/10 Cal Row
5 DB Devil’s Presses (35/20)
5 DB Thrusters (35/20)
Jerk Dip (Complete 3 sets of 5 reps at 90% of 1RM)
With a barbell on your shoulder in the front rack position, perform the movement of the dip you would use just before exploding into a Push or Split Jerk

Pause for 1 sec in each dip + pause for 10 secs in the last dip of each set
Split Jerk (EMOM x 10 mins: 1 at 80% of 1RM)
Pause for 2 secs in the catch position of each rep
Back Squat (Every 2 mins x 12 mins: 4 at 82.5% of 1RM)
Metcon (Time)
AQAP complete 3 rounds of:
500/400m Row
50 Wall Balls (20/14)

Time Cap: 10 mins
Metcon
In Class Shoulder Health

Complete 3 sets of:
2/side KB Turkish Get Ups
12 Incline Bench DB Reverse Flys (thumbs up) T1110
12 Incline Bench Prone Swimmers (hold for 3 secs at the top)
Rest 90 secs

Metcon
Optional Extra Work

AQAP complete 4 sets of:
20 Sideways Box Jumps (24/20)
20/15 Cal Assault Bike Sprint
Rest 3 mins

Archives Previous WODs
Daily Workout - Mon, Mar 27
Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs