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Daily Workout WOD, February 18, 2022

18 Feb, 2022

2.18.22

Metcon
200m Run
Then for 8 mins cycle through:
8/side OH Plate Reverse Lunges & Reach
8 Hang Muscle Cleans
8 Push Presses
8 Banded Pull Apart
Metcon
Technical Focus:
Slow Power Clean from high hang
Slow Squat Clean from high hang
Push Jerk
Then 1 x 5 of the complex & add weight
Power Clean + Squat Clean + Push Jerk (Every 90 secs x 12 mins (8 rds): 1+1+1 (building))
Perform listed movements as a complex
Metcon (Time)
AQAP complete:
15-10-5 Power Clean & Jerk (135/95 – 95/65 – with DB)
21-15-9 C2B Pull Ups / Pull Ups / Jumping Pull Ups

Time Cap: 7 mins

Rest 3 Mins
Metcon (Time)
AQAP complete:
9-15-21 OH Barbell Lunges (135/95 – 95/65 – empty barbell)
21-15-9 Pull Ups / Jumping Pull Ups / Ring Rows

Time Cap: 7 mins
Metcon
Optional Extra Work

Complete 3 sets of:
10/side DB Rear Foot Elevated Split Squats
8-10 GHD Raises
Rest 2 mins & 30 secs

EMOM x 8 mins:
10 sec All Out Sprint on Assault Bike

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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