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Daily Workout WOD, February 10, 2022

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10 Feb, 2022


90 secs/side Banded Couch Stretch
Then complete 2 sets of:
2 mins of preferred Cardio
10 Banded Y’s
10 Med Ball Adduction Hip Thrusts
10 Behind the neck Snatch Grip Push Presses
10 Hang Squat Snatches
Snatch (Every 45 secs x 15 mins (20 rds): 1 rep)
Build to a heavy single forthe day
Metcon (Time)
AQAP with a partner complete:
Buy In: 1000/800m Row

50-40-30 C2B Pull Ups / Pull Ups
60-50-40 Push Ups
70-60-50 Overhead Squats (95/65)

Cash Out: 1000/800m Row

Time Cap: 22 mins
Divide reps as you wish as long as one works while the other rests
Optional Extra Work

Complete 3 sets of:
10/side Single Leg Hip Thrusts (TX220)
10/side Single Arm Ring Rows
10 Weighted Prone WTY Stretches
Rest 90 secs

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean