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Daily Workout WOD, February 16, 2022

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16 Feb, 2022

2.16.22

Metcon
For 8 mins cycle through:
15/10 Cal Row
5/side Deep Lunges
5/side Lateral Lunges
10 DB Hang Cleans
5/side Single Arm OH DB Lunges
Metcon (2 Rounds for reps)
Complete 2 sets of the following:

AMRAP x 4 mins:
6 Single DB Step Up & Over (50/35 – 35/20 – bodyweight) (24/20)
6/side Single DB Hang Clean & Jerk (50/35 – 35/20 – bodyweight)

Rest 2 mins

AMRAP x 4 mins:
30 DUs / 60 Singles
5/side Single Arm OH DB Lunges (50/35 – 35/20 – bodyweight)

Rest 2 mins

Bench Press (Weight)
EMOM x 10 mins:
1. 5 Bench Presses at 70-80% of your 1RM
2. 20 GHD Sit Ups / 15-25 Straight Leg Med Ball Crunches
Metcon
IN CLASS MOBILITY
Pec Stretch
Pigeon Pose
Metcon
Optional Extra Work

EMOM x 10 mins:
1. 25-50ft HS Walk / 3-5 Wall Walks
2. 50ft + 50ft Sandbag Bear Hug Carry (150/100)

Complete 3 sets of:
1 min Max Cal Ski Erg
Rest 1 min
1 min Max Distance Sled Push (5/3 Plates)
Rest 1 min
1 min Max Effort Wall Balls
Rest 1 min
1 min Max Effort Burpees
Rest 1 min

Archives Previous WODs
Daily Workout - Mon, Mar 27
Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))
Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))
Perform Front Squat movement followed by Jerk movement - No Thrusters
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs