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Daily Workout WOD, February 3, 2022

03 Feb, 2022

2.3.22

Metcon
1 min Assault Bike or 200m Run
90 secs/side OH Banded Distraction
Then complete 2-3 sets of:
8 Banded Pull Downs
8 Banded Reverse Flys
8 Banded Y’s
5/side Hang DB Snatches into Reverse Lunges into squats (if you can)
30 sec Hold at the bottom of the OH Squat
Overhead Squat (In a 12 min window build to a heavy 1 rep)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
15/10 Cal Assault Bike
5 Squat Snatches (115/80 – 95/65 – 75/55)

Partners complete full round before switching. One works while the other rests.
Metcon
In the time remaining complete 2-3 sets of:
12 DB Prone Trap Raises
15/side DB Seated External Rotations
Metcon
Optional Extra Work

Complete 3 sets of:
8-12 Barbell Banded Biceps Curls (T2120)
12-15 Banded Triceps Extensions (T2120)
Rest 90 secs

Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y stretches
20 Banded Pull Apart (thumbs up)
Rest as needed

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips