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Daily Workout WOD, February 12, 2021

12 Feb, 2021

2.12.21

Metcon
2 mins Bench T-Spine Stretch with PVC
90 secs/side Front Rack Banded Distraction
Then go directly to the next part
Metcon
In 12 mins complete 3 sets of:
9-7-5 Behind the Neck Snatch Grip Strict Press
Rest 30 secs
15 Banded Pogo Jumps
Rest 30 secs
12 Ring Roll Outs
Rest up to 2 mins
Split Jerk (Every 90 secs x 15 mins: 1 at 85%)
Pause for 2 secs in the catch of each
Metcon (Time)
AQAP complete:
5-4-3 Power Cleans at 70% of your 1RM Split Jerk
12-9-6 Split Jerk at 70% of your 1RM Split Jerk
15 Feet on Bench Crunches (Rx+: 12 GHD Sit Ups)

Time Cap: 6 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
6-5-4 Power Cleans at 60% of your 1RM Split Jerk
15-12-9 Push Jerk at 60% of your 1RM Split Jerk
15 Feet on Bench Crunches (Rx+: 12 GHD Sit Ups)

Time Cap: 6 mins

Rest 3 Mins
Metcon (Time)
7-6-5 Power Cleans at 50% of your 1RM Split Jerk
18-15-12 Push Press at 50% of your 1RM Split Jerk
15 Feet on Bench Crunches (Rx+: 12 GHD Sit Ups)

Time Cap: 6 mins
Metcon
Optional Extra Work

Complete 2 sets total alternating between Row & Assault Bike of:
55 secs on / 5 secs off
50 secs on / 10 secs off
45 secs on / 15 secs off
40 secs on / 20 secs off
35 secs on / 25 secs off
30 secs on / 30 secs off
25 secs on / 35 secs off
20 secs on / break 2 mins

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