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Daily Workout WOD, February 28, 2022

28 Feb, 2022


200m Run
90 sec/side Hip & Knee External Rotation
Then for 8 mins cycle through:
10 No Jump Burpees
10/side Side Plank Banded Side Clam
10/side Banded Monster Walks
10 Banded Squats
10 Banded Jump Squats
Back Squat (Complete 5 sets of 5 reps building (T32X1))
Back Squat (EMOM x 5 mins: 3 at 70% of best 5 rep)
Metcon (Time)
AQAP complete:
Deadlifts (225/155 -135/25 – 75/55)
Burpees over Bar (facing)
Air Squats

Time Cap: 13 mins
D.2 mins/side Banded Hamstring Stretch
Optional Extra Work

Complete 4 sets of:
25/20 Cal Ski Erg
10-15 Strict HSPUs
20/15 Cal Assault Bike
6-9 Deficit Kipping HSPUs
Rest 2 mins
(your number of HSPU is the best you can hit on your 1st set)

Archives Previous WODs
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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