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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
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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