Daily Workout WOD, February 15, 2023

Daily Workout – Wed, Feb 15

Metcon

Complete the following movements down and back the 25ft shuttle mark:

2 mins Down on your toes, back on your heels

1 min Shuttle Run

1 min Inchworm

1 min “Shoo The Chickens”

Then warm up for the following movements:

Barbell Snatch / DB Snatch / KB Swings

Then complete 2 sets of:

8 Perfect DB Snatches

8 Powerful KB Swings

Metcon

EMOM x 8 mins:

1. 45 sec Shuttle Run

2. 30 secs Alternating DB Hang Snatches or Barbell Hang Snatches (95/65 – 75/55)

Rest 2 Minutes

Metcon

EMOM x 8 mins:

1. 45 sec Box Jump Overs (24/20)

2. 30 sec KB Swings

Rest 2 Minutes

Metcon

EMOM x 8 mins:

1. 45 sec Assault Bike

2. 30 sec Wall Balls

Rest 2 Minutes

Metcon

EMOM x 8 mins:

1. 45 sec Ring Plank / Front Plank on Elbows

2. 30 sec Hollow Hold

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

Daily Workout WOD, February 15, 2023

RESOURCES

NAVIGATION

Location