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Daily Workout WOD, February 2, 2023

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Daily Workout – Thu, Feb 2

Metcon

200m Run

1 min Straddle Stretch

1 min/side Side Lying Windmill

1 min Prone Snow Angels

1 min Dead Bug

1 min Plank Rotations

1 min Down Ups

1 min Alternating hang DB Snatches

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 32 mins:

10 Burpee Box Jump Overs / Step Overs (24/20)

10 Power Snatches (95/65)

15 Feet on bench Crunches

Partners complete full round while other rests. Switch when round complete.

You can scale the Power Snatches to:

16 Alternating DB Snatches / DB Hang Snatches (50/35 – 35/25 – 25/15)

Metcon

In 6 mins complete 3 sets of:

15 DB Reverse Flys

Rest 30 secs

15/side Banded External Rotations

rest 30 secs

1 min Pec Stretch

Optional Extra Work

Complete 5 sets of:

10 Touch and Go Deadlifts at 65% of 1RM

Rest 1 min

4 Deficit Strict HSPUs + 6 Kipping HSPUs

Rest 3 mins

Every 2 mins x 8 mins:

20 sec Assault Bike Sprint

Complete3 sets of:

20 Banded Biceps Curls

20 DB Lateral Raises

20 banded Triceps Push Downs

Archives Previous WODs
Daily Workout - Fri, Mar 24
Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs