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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
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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