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Daily Workout WOD, January 16, 2020

16 Jan, 2020

1.16.20

Metcon
Complete 2 sets of:
8 Inchworms
8/side Mountain Climbers (slow)
15 sec Hollow Hold
Then directly into 2 sets of:
12 Light Russian KB Swings
8/side DB Single Leg Deadlifts
Deadlift (5 sets of 5(-2))
Rest 1 min
6(-1) Bench Press TX130
Rest 1 min
Bench Press (Build to heavy 6(-1) at TX130)
Metcon (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins:
300/250m Row
60 DUs/ 60 Singles
15 Burpees to 6" Target
20 Feet on Bench Crunches
(Rx+: 15 GHD Sit Ups)

Divide reps as desired. One works while other rests.
Metcon
Optional Extra Work

AMRAP x 10 mins:
1 Legless Rope Climb/ 2 Rope Climbs
8 Push Ups
15 sec L-Sit on Paralletes

Complete 3-4 sets of:
10/side DB Single Leg Deadlifts
Rest 20 secs
6-8 GHD Raises
Rest 90 secs

Complete 3 sets of:
8 DB Skull Crushers T2120
Rest 20 secs
8 DB Curls (Back to Wall) T2120
Rest 20 secs
15 DB Reverse Flys (thumbs up) on Incline Bench
Rest 90 secs

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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