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Daily Workout WOD, January 8, 2020

1.8.20

Metcon
Complete 2 sets of:
10 PVC Pipe Hip Hinges
10 Banded Pull Throughs
10 Banded Hip Romanian Deadlifts (use band from post with band to your hips so the band pulls you back to the post: )
Sumo Deadlift (6-5-4-6-5-4 (Rest up to 2 mins between sets))
Down in 3 secs and reset each time.
Metcon (Time)
AQAP complete:
30-20-10 Deadlifts (225/155)
21-51-9 Strict Ring Dips

Time Cap: 7 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete 5 rounds of:
10 Alternating DB Snatches (50/35)
1 Rope Climb (scale to 2 Lay to Stands)
25 Wall Balls (20/14)

Time Cap: 10 mins
Metcon
Optional Extra Work

AQAP complete 3 rounds of:
300/250m Row
30-20-10 Kipping HSPUs
30-20-10 Double KB Hang Snatch (35/20)

*You can switch the KB for DBs (35/20)

Complete 3-4 sets of:
6/side Alternating V-UPs
5 V-UPs
4 Straddle V-UPs
15 sec Hollow Hold
15 sec Hollow Rocks
Rest 90 secs

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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