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Daily Workout WOD, January 5, 2021

05 Jan, 2021

1.5.21

Metcon
90 sec/side Banded Hamstring PNF Stretch
Then for 6 mins cycle through:
8 Banded Pull Downs (hold for 2 secs at the bottom)
8 Banded Reverse Flys (hold 2 secs at the top)
8/side DB Single Leg Deadlifts
5 Walkouts to Push Up
Deadlift (Complete 5 sets of 3 Touch and Go reps)
Aim to complete all sets between 80-88% of your 1RM Deadlift
Deadlift (Every 20 secs x 3 mins (9 rds): 1 at 75-80% 1RM)
Metcon (3 Rounds for reps)
Complete 3 sets of:

AMRAP x 2 mins:
20 Burpees over DBs (DB Facing)
8/side Alternating DB Hang Clean & Jerk (50/35)

Rest 1 min

AMRAP x 2 mins:
10 HSPUs
10 C2B / Pull Ups

Rest 1 min

AMRAP x 2 mins:
25/20 Cal Row
10/side Double DB Lateral Step Ups (50/35)

Rest 2 mins

Metcon
Optional Extra work

Every 3 mins x 12 mins:
5 Squat Snatches at 70-75-80-82.5%
(Take 10 secs between each rep)

Complete 2 sets of:
10 Sandbag Hip Thrusts (hold 2 secs at the top)
Rest 30 secs
10/side Double KB Single Leg Romanian Deadlifts
Rest 90 secs

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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