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Daily Workout WOD, January 29, 2020

29 Jan, 2020

1.29.20

Metcon
2 mins/side Hip + Knee on box
10 Wall Slides
8/side Med Ball Thoracic Squats
8/side OH BB Reverse Lunges
8 OHS + 8 OH BB Duck Walk Steps Forward & 8 Steps Backward
Snatch Pull (3 x 5 from the ground (building))
Pause for 3 sec at the knee going up
Snatch (EMOM x 15 mins:)
1-3: 3 Squat Snatches at 75%
4-6: 2 Squat Snatches at 80-82.5%
7-15: 1 Squat Snatch at 82.5-87%
Then 2 min max rep at weight of your last bar
Metcon (Time)
AQAP complete 6 rounds of:
12 Bar over Burpees (bar facing)
12 OH Squats (135/95)

Time Cap: 12 mins
Metcon
In Class Stretch:
3 mins Saddle Stretch
Metcon
Optional Extra Work

EMOM x 10 mins:
1. 7-9 Touch and Go Power Clean (65-70%)
2. 40% ME Ring MUs / Bar MUs / Strict Ring Pull Ups ME (-1)

If your Power Clean is lower than 275/190 lbs then complete 5-7 reps at 70% 1RM
If your Power Clean is higher than 275/190 lbs then complete 7-9 reps at 65% of 1RM

Rest at least 7-8 mins before next part

AQAP complete 4 rounds of:
21/15 Cal Row
15 Wall Balls (30/20 or 25 at 20/14)
20 Side Ways Box Jumps (24/20)
(Box Jumps are touch and go. Jump from the side, no front jump)

Time Cap: 10 mins

Archives Previous WODs
Daily Workout - Thu, Nov 24
Metcon

200m Run

Complete 3 sets of:

8/side Banded External Rotations (elbow to trunk)

8/side Banded External Rotation (elbow high)

8 Narrow Push Ups

8 Empty Barbell Bench Press (building through sets)

Bench Press (Complete 5 sets of 5 reps at: 60-70-75-80-85% of 1RM)
Bench Press (Complete 1 set for max reps at 95% of 1RM)
Metcon (Calories)

Partner AMRAP x 20 mins:

A - Max Calorie Assault Bike / Rower

B - Complete 2 sets of the following:

5 Deficit HSPUs / Kipping HSPUs / DB Press / Push Ups

10 C2B Pull Ups / Pull Ups / Ring Rows

15 Air Squats

Switch when 2 sets are complete.

Metcon

Complete 2 sets of:

20 Alternating DB Curls

Optional Extra Work

AQAP complete:

30 Push Ups

15 Wall Walks

10 Rope Climbs

15 Wall Walks

30 Push Ups

 

Complete 3 sets of:

15 DB Reverse Flys

15 Incline Bench Prone Trap Raises

Rest 2 mins

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