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Daily Workout WOD, February 7, 2022

07 Feb, 2022


200m Run
90 secs/side Couch Stretch
Then complete1 set of the following:
1 min/side Banded Side Clams
1 min Banded Lateral Walks
1 min Banded Squats (T32X1)
1 min Back Rack Reverse Lunges (3 sec pause in the bottom)
1 min Back Squat Empty Barbell (T32X1)
Back Squat (Weight)
1 x 5 at 80% of your 1RM
1 x 3 at 85% of your 1RM
3 x 2 at 90% of your 1RM
Metcon (Time)
AQAP complete 4 rounds of:
500/400m Row
20 Burpees over the Rower

Time Cap: 20 mins
Optional Extra Work

Complete 3 sets of:
10 Glute Bridge DB Pull Overs (focus on stretching your upper back)
6-8 Single Arm DB Row on Bench (T2120)
20 Pikes on Rower
Rest 90 secs

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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