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Daily Workout WOD, January 10, 2020

10 Jan, 2020


90 secs Can Opener with Med Ball + Barbell
90 sec/side Pigeon Pose
Then complete 2 sets of:
5/side Hang DB Snatch + 1 arm OH DB Squat or OH DB Lunges
5 Hip BB Muscle Snatches + OH Squat
High-Hang Snatch (EMOM x 5 mins: 3 + 2/side Single Leg Jumps)
Use this EMOM as a warm up.
Scale Single Leg Jumps accordingly.
Hang Power Snatch + Hang Snatch (EMOM x 8 mins: 1 + 2)
Hang Power Snatch + Hang Snatch

Complete the complex as 1 Hang Power Snatch from above the knees + 2 Hang Squat Snatches just below the knees.
Start at about 65% and build to a perfect complex.
DO NOT DROP THE BAR during complex!!!!
EMOM x 20 mins:
1. 5 TnG Squat Snatches
2. 60 DUs / 75 Singles
3. 10 Alternating Back Rack BB Lunges
4. 15 Feet on Bench Crunches with Ab Mat

The goal is to get your best TnG Squat Snatch for the day.
Use the same bar/weigth for your Back Rack Lunges.
If the weight is to heavy to put into back rack then go with DB weighted Step Ups or Lunges.
Snatch (5 Touch and Go Squat Snatches)
Optional Extra Work

Complete 4 rounds for quality of:
6-6-6-X Pendlay Row
Rest 30 secs
10-8-6-X Bench Press at 75% 1RM
Rest 90 secs
(X = as many reps as possible with the weight you put on for your 3rd round)

Complete 4 sets of:
10-12 Sandbag Hip Thrusts (hold 2 sec on top)
Rest 30 secs
8-10/side Single Leg GHD Back Extensions
Rest 90 secs

Archives Previous WODs
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
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)
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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