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Daily Workout WOD, January 7, 2021

07 Jan, 2021

1.7.21

Metcon
90 sec/side PNF Couch Stretch
Then for 10 mins cycle through:
15/10 Cal Row
6/side Alternating DB Hang Snatch
6/side Overhead Plate Reverse Lunges
10/side Banded Lateral Walks
6/side Banded Dead Bugs
Metcon (Time)
AQAP complete:
30/24 Cals Assault Bike
10/side Alternating DB Snatches (50/35)
15/side 1 arm OH DB Lunges (50/35)
10/side Alternating DB Snatches (50/35)
30/24 Cals Assault Bike

Time cap: 10 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
4/30 Cal Row
15 Deficit HSPUs (45/35)
10 Ring MUs / Bar MUs / C2B / Pull Ups / Ring Rows
15 Deficit HSPUs (45/35)
40/30 Cal Row

Time Cap: 10 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
20/15 Cal Row
15 Double DB Hang Clean & Jerks (50/35)
8 Devil’s Presses (50/35)
30 DB Thrusters (50/35)
8 Devil’s Presses (50/35)
15 Double DB Hang Clean & Jerks (50/35)
20/15 Cal Assault Bike

Time Cap: 10 mins
Metcon
Optional Extra Work

Complete 5 sets of:
2 KB Banded Bench Press
(build to heavy 2 rep for the day)

Complete 4 sets of:
12 Landmine Close Grip Row TX120 (use a triangle or a towel) or 12 Barbell Bent Over Rows TX120
Rest 20 secs
10 Seated DB Curls (hammer to supinated)
Rest 20 secs
10 DB Supine Triceps Extensions
Rest 2 mins

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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