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Daily Workout WOD, February 28, 2022

28 Feb, 2022

2.28.22

Metcon
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:
27-21-15-9
Deadlifts (225/155 -135/25 – 75/55)
Burpees over Bar (facing)
Air Squats

Time Cap: 13 mins
Metcon
IN CLASS MOBILITY
D.2 mins/side Banded Hamstring Stretch
Metcon
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
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