Daily Workout WOD, February 13, 2023

200m Run

90 secs/side Couch Stretch

Then complete 2-3 sets of:

8/side Banded Side Clams

8/side OH Plate Reverse Lunges (2 sec hold at the bottom)

8/side RNT Rear Foot Elevated Split Squats

Complete 3 sets of:

8/side DB Rear Foot Elevated Split Squats

Rest 30 secs

10/side DB/KB Single Leg Romanian Deadlifts

Rest 30 secs

45 secs/side Side Plank

Rest 90 secs

AQAP complete 5 rounds of:

5 Bar or Ring MUs / 10 C2B Pull Ups or Pull Ups / 15 Ring Rows

10 Deadlifts (225/155 – 135/95 – 95/65)

200m Run

2 mins/side Piriformis Stretch on post

Snatch Warm up:

5 Snatch Grip Romanian Deadlifts + 5 Muscle Snatches +5 OH Squats +5 Sots Presses

Every 2 mins x 8 mins:

3 Hip Squat Snatches at 80% of 1RM

EMOM x 8 mins:

2 Squat Snatches at 80% of 1RM

AQAP complete 3 rounds of:

9-7-5 Hang Power Snatches (135/95)

90-70-50 DUs