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Daily Workout WOD, February 15, 2022

15 Feb, 2022

2.15.22

Metcon
1 min Row or Assault Bike
90 secs/side OH Banded Distraction

Then complete 2 sets of:
6 Banded Pull Downs (hold 2 secs at the bottom)
6 Banded Reverse Fly (hold 2 secs at the top)
6 Banded Pull & Rotates (hold 2 secs at the top)

Then complete 2 sets of:
10 Inchworms
10 Ring Rows

Then complete 2 sets of:
30 sec HS Hold
30 sec Top of Ring or Plank Hold
30 sec Active Shoulder Hold

Metcon
Every 90 secs x 9 mins (6rds):
1. Max Reps (-1) Strict Pull Ups
2. Max Reps (-1) Strict HSPUs
Hang Power Snatch (EMOM x 6 mins: 3 reps at 60-70% of your 1RM)
B.Every min for 6min
Hang power snatch above knees x3 @60-70%1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
15/10 Cal Row or 12/9 Cal Assault Bike
6 Power Snatches (135/95)
Rest 30 secs
Metcon
Optional Extra Work

AQAP complete:
90-70-50 DUs
12-9-6 Ring MUs

Compete a total of 2 sets of Row, Run or Assault Bike of:
3 min moderate pace
Rest 1 min
2 min moderate/high pace
Rest 1 min
2 x 1 min hard pace
Rest 30 secs
3 x 40 secs on / 20 secs off
4 x 30 secs on / 30 secs off
Rest 2 mins

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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