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Daily Workout WOD, February 8, 2021

08 Feb, 2021

2.8.21

Metcon
In 12 mins complete:
90 secs/side Couch Stretch
Then complete 2 sets of:
8/side Banded Side Plank Clams
8 Snatch Grip Romanian Deadlifts
6 Muscle Snatches
15 Banded Reverse Flys
1 min Row
Hang Squat Snatch + Squat Snatch (Every 90 secs x 12 mins: 1 + 1)
Perform movements as a complex

Build to your best complex for the day
Snatch Pull + Squat Snatch (EMOM x 5 mins: 1 + 1 all at 80% of above complex)
This is a touch and go complex; no dropping the bar during the complex
Metcon (Time)
AQAP complete:
20-16-12 Overhead Barbell Lunges (135/95)
10 Bar over Burpees (lateral)

Time cap: 4 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete:
6-12-16 OH Barbell Lunges (165/115)
10 Bar over Burpees (lateral)

Time cap: 4 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete:
12-8-2 OH Barbell Lunges (185/125)
10 Bar over Burpees (lateral)

Time cap: 4 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete:
75 Hang Power or Muscle Snatches (75/55)

Time cap: 4 mins
Metcon
Optional Extra Work

AQAP complete:
1200m Run
6-4-2 Rope Climbs
30-20-10 Push Ups
30-20-10 Jump Squats

Rest 5 mins

AQAP complete:
2-4-6 Rope Climbs
10-20-30 Push Ups
10-20-30 Jump Squats
Then
1200m Run

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