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Daily Workout WOD, February 23, 2022

23 Feb, 2022

2.23.22

Metcon
50 DUs / 100 Singles
90 secs/side Couch Stretch

Then for 8 mins cycle through:
30 Standing Hops
10 Plate Ground to OH
10 Banded Air Squats
10 Banded Hip Thrusts

Metcon (AMRAP – Rounds and Reps)
Every 5 mins for 20 mins (4 rounds):
500/450m Row
Then AMRAP of:
12 Lateral Box Jumps (24/20)
12 T2B / Hanging Knee Raises
12 Burpees to a 6" target
36 DUs /72 Singles

Every 5 mins starts with the Row. Pick up where you left off in the AMRAP.
Score is total rounds and reps completed over the 4 rounds.
Metcon
EMOM x 15 mins:
1. 8-12 Deadlifts – AS FAST AS POSSIBLE (245/165 – 185/125 – 95/65)
2. 10-15 DB Deficit Push Ups (T2020)
3. 10-15 Ring Biceps Curls
Metcon
Optional Extra Work

Every 90 secs x 9 mins:
3 Touch and Go Power Snatches
(Build to a heavy but perfect 3 for the day)

Complete 3 sets at high intensity of:
21-15-9 Assault Bike
7-5-3 Power Snatch (105/70) (touch and go sets of 3 on each)
Rest 4 mins between each

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