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Daily Workout WOD, January 20, 2020

20 Jan, 2020

1.20.20

Metcon
2 mins of Baby Squat on wall
Then complete 2 sets of:
10/side OH PVC Front Foot Elevated Split Squats
10 Prone OH PVC Extension
10/side Banded OH PnF Stretch
5/side Single Arm OH Banded Squat
Snatch (Weight)
EMOM x 12 mins:
Mins 1-3: 3 Squat Snatches at 70%
Mins 4-6: 2 Squat Snatches at 75-80%
Mins 7-12: 1 Squat Snatch at 80-82.5%

Rest 2 Minutes
High-Hang Snatch (In 5 mins build to heavy 2 rep)
Metcon (Time)
AQAP complete:
1 mile (1600m) Run
50 Burpees with Jump onto Plate (45/35)

Time Cap: 13 mins
Metcon
Optional Extra Work

Complete 3-4 sets of:
500/400m Row
30/24 Assault Bike Calories
Rest 2 mins

If you lack upper body strength complete 3 sets of:
6 Close Grip 1&1/4 Bench Press
Rest 30 secs
6/side KB Kneeling Alternating Press
Rest 30 secs
12-10-8/side Single Arm DB Row (down in 2 secs)
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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