Daily Workout WOD, January 23, 2020

23 Jan, 2020

1.23.20

Metcon

Complete 2 sets of:
8 Inchworms
10 Banded Hip Thrusts
10/side Banded Side Clams
5/side Back Rack Split Squats (T33X1)

Back Squat (5 sets of 5 reps at 80-82.5%)

Rest 2 mins between sets.
Use one weight for all 5 sets! No tempo today.

Metcon (Time)

AQAP complete:
100 Wall Balls (20/14)
(Rx+ – 30/20)

Time Cap: 6 mins

Rest 2 Minutes

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 12 mins:
20 Deadlifts (225/155)
25 T2B
30 Push Ups

Divide reps as desired

Metcon

Optional Extra Work

AQAP complete 5 rounds of:
1 Legless Rope Climb / 2 Rope Climbs
50ft HS Walk / 3 Wall Climbs
3 Bar MUs

EMOM x 10 mins:
1. 40 sec Double KB Front Rack Carry (70/53)
2. 40 sec Double DB Carry – hard

Complete 3 sets of:
15/side Banded External Rotations (elbow close to trunk)
15 Prone Trap Raises
1 min Pec Stretch on post
Rest 90 secs

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Previous WODs

Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

Daily Workout WOD, January 23, 2020

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