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Daily Workout WOD, February 11, 2022

11 Feb, 2022

2.11.22

Metcon
200m Run
2 mins Bench T-Spine Stretch
Then complete 2-3 sets of:
30 sec Inchworms
30 sec Handstand Hold
30 sec Banded Pull Apart
1 min Handstand Shoulder Taps or Kipping Work
Strict Handstand Push Ups (Complete AMRAP x 5 mins)
Perform the HSPU using a strict movement standard without any kip.

If you cannot do Strict HSPUs, use a scaled variation that you can perform at least 5 reps unbroken
Death by Burpee Box Jump Overs (AMRAP – Rounds and Reps)
Perfom 1 Burpee Box Jump Over in the first minute. Increase the number of reps by 1 every minute until you cannot complete the required number of reps within the minute.

Max = 18 reps!
Metcon
In the remaining time complete 2-3 sets of:
6/side Barbell Back Rack Rear Foot Elevated Split Squats
Rest 45 secs
45 secs/side Side Plank
Rest 2 mins
Metcon
Optional Extra Work

AMRAP x 6 mins:
10 T2B
30 DUs / 60 Singles

Complete 3 sets of:
12 DB Prone Trap Raises
15/side DB Seated External Rotations
Rest 90 secs

Archives Previous WODs
6.23.22
Metcon
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))
Metcon
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
Then
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
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
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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