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Daily Workout WOD, February 17, 2021

17 Feb, 2021

2.17.21

Metcon
1 min/side External Knee Rotation on Box
Then for 6 mins cycle through:
15/10 Cal Row
5 Inchworms
5/side Deep Lunges

Then go directly to the next part

Metcon
Complete 2 sets of:
5 Behind the Neck Snatch Grip Push Press (down in 3 secs)
5x7sec GHD Back Extension Hold (or Superman Hold)
30 sec/side Side Plank
Rest 1 min

Time Cap: 10 mins
Split Jerk (Every 2 mins x 12 mins: 1 rep)
Build to heavy 1 rep for the day
Metcon (4 Rounds for reps)
Complete 4 sets of:

AMRAP x 2 mins:
10 Single DB Front Rack Lunges (50/35)
10 Burpees over DB (lateral)

Rest 1 min

AMRAP x 2 mins:
10 Single DB Goblet Squats (50/35)
30 DUs / 60 Singles

Rest 1 min

Metcon
Optional Extra Work

Complete 3 sets of:
8 Strict Press
Rest 30 secs
12 Barbell Bent Over Rows
Rest 90 secs

Complete 3 sets of:
8 DB Incline Bench Press
Rest 30 secs
15 Ring Row with Feet on Bench
Rest 90 secs

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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