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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 - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins