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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
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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