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Daily Workout WOD, February 21, 2022

21 Feb, 2022


For 8 mins cycle through:
1 min Row or Assault Bike
10 Plate OH Straight Leg Crunches
5 Wall Walks (hold for 5 secs on top)
10/side Banded External Rotations
Strict Handstand Push Ups (Max reps)
Perform the HSPU using a strict movement standard without any kip.

Complete 3 sets of:
2 min Row or Bike
1 min Max Effort Strict HSPUs / Wall Walks / HR Push Ups
Rest 1 min
Front Squat (In a 12 min window build to heavy 5 rep (T32X1))
Metcon (Time)
AQAP complete 4 rounds of:
15 Burpee Box Jump Overs (24/20)
10 Thrusters (135/95 – 115/80 – 75/55)

Time Cap: 10 mins

Aim to go unbroken on the bar fr your first 2 sets and then break up into 2 sets on the final 2 sets. If you cannot achieve this then use a lighter barbell.

Optional Extra Work

Every 2 mins x 12 mins:
3 Power Clean & Jerks (at 70%-75%-77.5%-80%-80%-80%)
Pause for 2 secs in the receiving position
Rest 10 secs between reps

EMOM x 10 mins of:
1. 20-30 sec L-Sit on Parallettes or on Bar
2. 50ft Sandbag Bear Hug Carry (100/200)

EMOM x 10 mins of:
1. 20-25 GHD Sit Ups
2. 8-10 GHD Raises / 12 Banded Leg Curls

Archives Previous WODs
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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