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Daily Workout WOD, February 22, 2021

22 Feb, 2021

2.22.21

Metcon
90 sec/side Couch Stretch
Then complete 2 sets of:
8 Banded Pull Downs with 2 sec hold at the bottom
8 Banded Reverse Flys with a 2 sec hold at the top
8 Banded Pull & Rotate with a 2 sec hold at the top
Then in 8 mins complete 2 sets of:
10 Muscle Cleans
10 Ring Roll Outs
10 Banded Hip Thrust
Power Clean + Jerk (Every 30 secs x 3 mins: 2 at 50% of 1RM)
Perform Power Clean followed by any Shoulder to Overhead

Directly into the next part
Power Clean + Jerk (Every 30 secs x 3 mins: 2 at 60% of 1RM)
Perform Power Clean followed by any Shoulder to Overhead
Power Clean + Jerk (Every 30 secs x 3 mins: 2 at 70% of 1RM)
Perform Power Clean followed by any Shoulder to Overhead
Metcon (Time)
AQAP complete:
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats @50/35
Burpees over DBs (DB facing)

Time Cap: 10 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
2-4-6-8-10
Dumbbell Front Squats @50/35
Burpees over DBs (DB facing)

Time Cap: 6 mins
Metcon
Optional Extra Work

Complete 3 sets of:
5(-1) Incline Bench Press
5(-1) Weighted Strict Pull Ups
Rest 90 secs

Complete 3 sets of:
10/side Single Arm DB Strict Press with neutral grip
10/side Single Arm Prone Trap Raises
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins