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Daily Workout WOD, January 30, 2020

30 Jan, 2020

1.30.20

Metcon
1 min/side Couch Stretch
1 min/side OH Banded Distraction
Then with a barbell complete 2 sets of:
8 Inchworms to Plank
8 Med Ball Squat Cleans
8 Muscle Cleans + 8 Strict Presses + 8 Front Squats
Power Clean + Split Jerk (Every 90 secs for 21 mins (14 rounds): 2 + 2)
Perform the Power Clean movement followed by the Split Jerk movement in a complex

Start at 70% and then hit 2 rounds before increasing weight. Aim to be up to about 80% and hold there for the last 5 rounds.
Metcon (Time)
AQAP complete:
50/32 Cal Assault Bike
25 DB Hang Clean (50/35)
60 Wall Balls (20/14)
25 DB Hang Clean (50/35)
100 DUs / 100 Singles
800m Run

DB Hang Cleans can be Power or Squat
Metcon
Optional Extra Work

Complete 3 sets of:
12/side DB Seated External Rotations
(only going down bring your working arm up using your non working arm)
12/side Powell Raises
25-30 Feet on Bench Crunches
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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