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Daily Workout WOD, February 8, 2022

08 Feb, 2022

2.8.22

Metcon
For 8 mins cycle through:
1 min Run or Assault Bike
10 Banded Pull Downs
10 Banded Reverse Flys
10 Clean Grip Romanian Deadlifts
10 Hang Muscle Cleans
5 Kneeling Squat Jumps or 10 Jump Squats
Hang Power Clean (EMOM x 10 mins: 1 rep building to heavy single)
Try to start at about 70%
Metcon (6 Rounds for reps)
Complete 6 sets of high intensity with a 2 min Time Cap on each set:
12/9 Cal Assault Bike or 200m Run
10 Touch and Go Power Snatches (115/80 – 95/65 – 75/55 – #)
Rest 1 min between sets

Choose a weight you can go unbroken throughout every set.
Metcon
Optional Extra Work

AQAP complete:
10 Legless Rope Climbs or 10 Rope Climbs
(take note of your performance/time)

Complete 3 sets of:
6/side Alternated DB Z Presses
Rest 30 secs
15 DB Reverse Flys
Rest 90 secs

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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