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Daily Workout WOD, February 1, 2022

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01 Feb, 2022

2.1.22

Metcon
200m Run
2 mins Bench T-Spine Stretch

Then compete 2 sets of:
10 Prone Snow Angels
10 Prone Y Stretches with torso off of the floor

Then go directly into 2 sets of:
10 Banded Side Clams
10/side Banded Lateral Walks

Then go directly into:
10 Hang Snatch Pulls
5/side OH Reverse Lunges

Hang Power Snatch (Weight)
Every 3 mins x 12 mins:
1. 12-20 Burpees over bar (facing) + 12 Hang Power Snatches at 60% of your 1RM or (115/80)
2. 12-20 Burpees over bar (facing) + 10 Hang Power Snatches at 70% of your 1RM or (135/95)
3. 12-20 Burpees over bar (facing) + 8 Hang Power Snatches at 80% of your 1RM or (155/105)
4. 12-20 Burpees over bar (facing) + 6 Hang Power Snatches at 85% of your 1RM or (165/115)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
5/side Alternating DB Snatches (50/35)
10 Box Jump Overs (24/20)
15 Hand Release Push Ups
Metcon
In the time remaining complete 2-3 sets of:
45 sec Front Plank on Rings
45 sec/side Side Plank (weighted if able)
Rest as needed

Archives Previous WODs
Daily Workout - Mon, Jun 5
Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

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