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Daily Workout WOD, February 24, 2022

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 - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins