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Daily Workout WOD, February 4, 2022

04 Feb, 2022

2.4.22

Metcon
200m Run
90 secs/side Banded Hamstring PNF Stretch
Then EMOM x 8 mins:
1. 30 sec Hollow Hold
2. 45 sec Handstand Hold / off of box
3. 45 sec DB Single Leg Deadlifts (right leg)
4. 45 sec DB Single Leg Deadlifts (left leg)
Deadlift (Weight)
EMOM x 8 mins:
1. 10 Deadlifts at 60% of your 1RM
2. 40 sec Max Rep Kipping HSPUs
Deadlift (Weight)
EMOM x 8 mins:
1. 8 Deadlifts at 70% of your 1RM
2. 40 sec Max Rep Wall Walks
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 mins:
8 Burpees over Bar (facing)
25ft OH Barbell Lunges (95/65 – 75/55 – PLATE)
30 DUs / 60 Singles
25ft Front Rack Barbell Lunges (95/65 – 75/55 – PLATE)

If not enough room for walking lunges then perform 8 Stationary Lunges – stepping forward)
Metcon
Optional Extra Work

Complete the following Row intervals:
50 calories
Rest 2 mins
40 calories
Rest 2 mins
30 calories
Rest 90 secs
20 calories
Rest 1 min
10 calories
Rest 15 secs
Then climb back up!!!

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