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Daily Workout WOD, February 24, 2021

24 Feb, 2021

2.24.21

Metcon
In 12 min complete:
90 secs/side External Hip and Knee Rotation on box
Then in remaining time cycle through:
8/side Banded Side Clams
10/side Banded Lateral Walks (band over balls of feet)
5/side Single Leg Hip Thrust on PVC Roller (hold for 3 secs at the top)
Metcon
In 15 mins complete 3 sets of:
8/side RNT Double KB Front Rack Reverse Lunges
12/side Landmine Single Leg Deadlifts
Rest 30 secs
1 min/side Weighted Side Plank
Rest up to 90 secs
Metcon (4 Rounds for reps)
Complete 4 sets of:
15/10 Cal Assault Bike or 21/15 Cal Row
15 Deadlifts (245/165)
Max Effort Ring MU / Max Effort Bar MU / 1 min C2B or Pull Ups or Ring Rows
Rest 3 mins between sets

Time Cap: 24 mins
For example:
If your max effort is 12, 60% of 12 = 7.2. So aim for 7 reps each round.
The goal is to complete each set unbroken!
Metcon
Optional Extra Work

EMOM x 10 mins:
1. 20 GHD Sit Ups
2. 6-9 GHD Raises

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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