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Daily Workout WOD, February 1, 2022

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
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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