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Daily Workout WOD, February 15, 2021

15 Feb, 2021

2.15.21

Metcon
1 min/side Couch Stretch
Then for 8 mins cycle through:
100m Run
9 Shoulder Activations
6/side DB Snatches
6/side Single Arm DB Push Press
12 Lateral Box Step Ups
15 Banded Reverse Flys
Snatch Lift Off (pause 3 secs at knees) + Snatch Pull (Complete 3 sets of: 3 x (1+1) all at 115% of 1RM )
Hang Power Snatch (from below the knee) (Every 90 sec for a max of 8 rounds: 2 reps)
Perform Hang Power Snatch with barbell starting just below the knees

Build to your best 2 rep for the day!
Hang Power Snatch (from below the knee) (Every 30 secs x 5 mins: 2 at 85% of heaviest 2 rep)
Perform Hang Power Snatch with barbell starting just below the knees
Metcon (2 Rounds for reps)
Complete 2 sets of:

AMRAP x 8 mins:
15 Box Jumps (24/20)
12 Push Press (115/80)
9 T2B

Rest 3 mins between sets

Metcon
Optional Extra Work

AQAP complete 4 rounds of:
25 GHD Sit Ups / Feet on Bench Crunches
100-75-50-25ft HS Walk / 12-10-8-6 Wall Walks

Rest 5 mins

AQAP complete 10 rounds of:
7 Pull Ups
10 Push Ups

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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