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Daily Workout WOD, January 2, 2019

1.2.20

Metcon
EMOM x 5 mins:
2 Segmented Clean Pulls + 1 Power Clean

Pause for 1 sec at 3” from ground then for 1 sec at knee level and then again for 1 sec 3” above the knee then finish the pull.

Use this as a warm up as you build the weight to prepare for next part.

Power Clean (Weight)
Every 2 mins for 12 mins (6 rds):
5 Power Cleans at 75-80%
Max Effort Strict Ring MUs / Max Effort Ring MUs a about 30-50%

The focus here is on the Power Cleans so scale accordingly:
1 – 5 Strict Pull Ups + 5 Ring Dips
2 – Max Strict Ring Pull Ups + Max Strict Ring Dips
3 – Add weight and aim for 5 reps on either of the above

Metcon (AMRAP – Reps)
Partner AMRAP x 12 mins:
40-30-20 Hang Squat Cleans (135/95)
1 Rope Climb each / 10 Ring Rows each
40-30-20 Synchronized Ab Mat Sit Ups

You can choose which one you want to do!
Metcon (AMRAP – Reps)
Partner AMRAP x 12 mins:
40-30-20 Hang Squat Cleans (135/95)
Max Reps Strict Ring Dips each
40-30-20 Synchronized Ab Mat Sit Ups

You can choose which one you want to do!
Metcon
Optional Extra Work

Complete 5 sets of:
5 Sumo Deadlifts
10 Sandbag Hip Thrusts (hold for 2 secs on top)
Rest 2 mins

AQAP complete 5 rounds of:
50ft + 50ft Farmer’s Carry (with a weight you can hit for 150ft)
50 DUs

Complete 3 sets of:
10 Cuban Presses
Rest 30 secs
10 DB Reverse Flys
Rest 90 secs

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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