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Daily Workout WOD, February 3, 2022

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03 Feb, 2022


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.
In the time remaining complete 2-3 sets of:
12 DB Prone Trap Raises
15/side DB Seated External Rotations
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 - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs