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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
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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