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Daily Workout WOD, February 11, 2021

11 Feb, 2021

2.11.21

Metcon
In 10 mins complete:
1 min/side Banded Couch Stretch

Then complete 2-3 sets of:
30 sec/side Standing Banded Adduction
8/side KB Front Rack RNT Reverse Lunges (T31X1)
5 Back Squats (T33X1)
(build in weight through the sets of Back Squats to warm you up for the next strength piece)

Back Squat (In 10 mins build to your best 5 rep for the day)
Metcon (Time)
AQAP complete:
30 Wall Balls (20/14)
15-12-9-6 Ring MUs / Bar MUs/ 15 C2B Pull Ups / 15 Pull Ups / 15 Ring Rows

Time Cap: 10 mins

Rest 4 Mins
Metcon (Time)
AQAP complete 5 rounds of:
12 Deadlifts (275/190)
12 Deficit Kipping HSPUs (45/35lb Plates)
12 Box Jumps (24/20)

Time Cap: 10 mins

Rest 4 Mins
Metcon (Time)
AQAP complete:
9-15-21 Power Snatches (95/65)
9-15-21 OHS (115/80)
33-27-21 Hand Release Push Ups

Time Cap: 10 mins
Metcon
Optional Extra Work

Complete 3 sets of:
12 Incline Bench DB Rev Flys (T1110)
Rest 30 secs
12 Incline Bench Prone Swimmers (hold for 3 secs at the top)
Rest 30 secs
1 min/side Side Plank
Rest 90 secs

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