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Daily Workout WOD, January 6, 2021

06 Jan, 2021

1.6.21

Metcon
1 min/side Bent Over Hamstring Distraction
Then for 8 mins cycle through:
15/10 Cal Row
10 Down Up Burpees
5/side Step Ups
5 Inchworms
Front Squat (Weight)
In a 15 min window complete 4 sets of:
5(-1) Front Squats (T20X1)
Rest 1 min
3(-1) Push Press
Rest 2 mins
Push Press (Weight)
Thruster (Every 3 mins x 9 mins: 5 reps)
From the rack start at 45-50% of your 1RM Front Squat and build to heavy 5.
Metcon (Time)
AQAP complete:
30 Thrusters (135/95)

Time Cap: 3 mins

Rest 4 Mins
Metcon (Time)
AQAP complete 3 rounds of:
500/400m Row
15 Burpee Box Jumps (30/24)

Time Cap: 12 mins
Metcon
Optional Extra Work

AMRAP x 6 mins:
8 T2B
30 DUs / 60 Singles

AQAP complete:
9 Legless Rope Climbs / Rope Climbs
45/38 Ring/Bar Dips
45/38 Push Ups

Complete 3 sets of:
45 sec Hollow Hold
1 min/side Side Plank
Rest 2 mins

Complete 3 sets of:
15 DB Reverse Flys

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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