Daily Workout WOD, February 10, 2021

10 Feb, 2021

2.10.21

Metcon

Within 12 mins complete:
90 secs/side OH Banded Distraction
Then complete 2 sets of:
8/side OH Reverse Lunges
8/side Feet Elevated Single Leg Hip Thrusts
5 Inchworms
10 Shoulder Activations
1 min Row

Metcon (9 Rounds for reps)

Complete 3 sets of:

AQAP complete:
30 C2B Pull Ups / Pull Ups / Ring Rows
20 Devil’s Presses (50/35)
Time Cap: 3 mins

Rest 2 mins

AQAP complete:
150 DUs / 300 Singles
30 T2B / Hanging Knee Raises
Time Cap: 3 mins

Rest 2 mins

AQAP complete:
50 Alternating DB Snatches (50/35)
25 Burpee Box Jump Overs
Time Cap: 3 mins

Rest 2 mins

Metcon

Complete 4 sets as an All Out Sprint of:
200/150m Row
12 Thrusters (135/95)
Rest 4 mins

Archives

Previous WODs

Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Daily Workout WOD, February 10, 2021

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