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Daily Workout WOD, February 18, 2021

18 Feb, 2021

2.18.21

Metcon
90 secs/side Couch Stretch
Then in complete 2 sets of:
8/side OH Reverse Lunges
8/side Foot Elevated Single Leg Hip Thrusts
15 Banded Pull Aparts
5 Inchworms
1 min Row
Front Squat (Complete 5 sets of 2 reps at T23X1)
Build to a heavy 2 rep
Front Squat (Complete 3 sets of 2 reps at 90% of heavy 2 rep)
No tempo
Metcon (AMRAP – Reps)
With a 6 min Time Cap complete:
50 Wall Balls (20/14)
200m Run
Max Ring MUs / Bar MUs / C2B / Pull Ups or Ring Rows in remaining time

Record only total Ring MUs

Rest 4 Mins
Metcon (AMRAP – Reps)
With a 6 min Time Cap complete:
21-15-9 Power Cleans (135/95)
21-15-9 Kipping HSPUs
Max HS Walk / Wall Walks / Walk Out to Push Ups in remaining time

Only record HS Walk Distance
(every 5ft = 1 rep)

Rest 4 Mins
Metcon (Time)
AQAP complete:
21-15-9 Thrusters (95/65)
And choose between:
21-15-9 Cal Row or Burpees over Bar (bar facing)

Time Cap: 6 mins
Metcon
Optional Extra Work

Complete 3 sets of:
8-15 Ring Rows (T2120)
Rest 45 secs
8-10/side Half Kneeling Bottom-Up KB Press
Rest 90 secs

Complete 3 sets of (heavier):
8-12 Incline Bench DB Bent Over Row (TX120)
8-12 Barbell Banded Biceps Curls (T2120)
12-15 Banded Triceps Extensions (T2120)
Rest 90 secs

Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y Stretch

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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