Daily Workout WOD, February 23, 2023

Daily Workout – Thu, Feb 23

Metcon

200m Run

1 min/side Pigeon Pose

1 min Hip 90/90

1 min/side Banded Split Squats

1 min/side RNT Banded Reverse Lunges

1 min Single Leg Med Bal Hip Thrusts

Metcon

Complete 3 sets of:

6-5-4/side Front Rack Lunges

Rest 30 secs

8/side Single Leg Med Ball Hip Thrusts

Rest 2 mins

Aim to go as heavy as possible on the lunges with perfect form

Metcon (9 Rounds for reps)

Partner up for if needed to complete 9 sets of the following:

#1 -For 2 mins:

1 min Row or Assault Bike for calories

1 min Max Burpee Pull Ups / Burpee Hanging Knee Raises

Rest 1 min

#2 – For 2 Mins:

1 min Assault Bike or Row for calories

1 min Max OH Barbell Lunges(95/65 – 75/55 – empty barbell) / Thrusters

Rest 1 min

Complete the sets as follows: #1-2-1-2-1-2-1-2-1

If needed, one partner starts on calories other partner on the movement. Work for 1 minute then switch.

Optional Extra Work

12-10-8-6 KB Banded Barbell Strict Press

Complete 3 sets of:

5 Shoulder to Overhead (65-70-75%)

EMOM x 10 mins:

1 Split Jerk at 75% of 1RM

Complete 3 sets of:

15 Banded Biceps Curls (T2120)

15 Banded Triceps Pull Downs (T2120)

25 Banded Pull Apart

Rest 90 secs