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Daily Workout WOD, February 16, 2022

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
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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