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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
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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