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Daily Workout WOD, February 24, 2022

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24 Feb, 2022

2.24.22

Metcon
200m Run
90 secs/side OH Banded Distraction

Then complete 3 sets of:
5 Inchworms
8/side OH Reverse Lunges
8/side Foot Elevated Single Leg Hip Thrusts
15 Banded Pull Apart

Squat Snatch + Overhead Squat (Every 90 secs x 6 mins (4 rds): 1 + 3)
Perform the listed movements as a complex

Keep this weight at about 60-80% of your 1RM Squat Snatch. Use this as a warm up for your Squat Snatch in the Metcon
Metcon (Time)
AQAP with a partner complete:
18-14-10 Squat Snatches / Power Snatches (at 60% of your 1RM)
18/14/10 Bar MUs / C2B Pull Ups / 42-30-18 Pull Ups / 42-30-18 Ring Rows

Rest 1 min – switch weights

14-10-6 Squat Snatch / Power Snatch (at 70% of your 1RM)
42-30-18 C2B Pull Ups / Pull Ups / 42-30-18 Ring Rows / 42-30-18 Jumping Pull Ups

Rest 1min – switch weights

10-6-2 Squat Snatches / Power Snatches (at 80% of your 1RM)
42-30-18 T2B / Hanging Knee Raises / 42-30-18 V-UPs

Time Cap: 22 Mins

Divide reps as desired as long as one works while the other rest

Metcon
Optional Extra Work

AQAP complete 3 rounds of:
50/40 Cal Assault Bike
400m Run
20 Burpees

Complete 3 sets of:
12 Prone Swimmers
12 Prone W to Y Stretches
12 /side DB Eccentric Seated External Rotations
Rest 90 secs

Archives Previous WODs
Daily Workout - Mon, Jun 5
Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)
Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

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