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Daily Workout WOD, January 8, 2021

08 Jan, 2021

1.8.21

Metcon
90 secs/side PVC Roll on Lats
Then complete 2 sets of:
8/side Samson Stretch
8 Banded Pull Downs (2 sec hold at the bottom)
8 Banded Reverse Flys (2 sec hold at the top)
10 PVC Pipe Prone Shoulder Extensions to Press
Power Snatch (10-7-3-10-7-3 TNG Reps)
Rest 2 mins between each set
Complete:
10 at 50% – 7 at 60% – 3 at 72-75% – 10 at 55% – 7 at 65% – 3 at 82.5-85%

(%s are approximate. If you can hit more or are not able to match these %s, go with what you can.

Metcon (Time)
AQAP complete:
40 Burpees to a 6" target

Time Cap: 3 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete:
40 Burpees over Bar (bar facing)

Time Cap: 3 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete:
40 Burpees over Bar (lateral)

Time Cap: 3 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete 3 rounds of:
60 DUs / 100 Singles
40 Wall Balls (20/14)
20 T2B

Time Cap: 10 mins
Metcon
Optional Extra Work

Build to a heavy 3 rep Back Squat at T23X1

Complete 3 sets of:
3 Back Squats at 90% of heavy 3 rep

Complete 5 sets of:
5 Weighted Strict Pull Ups
Rest 1 min
1 min HS Walk for max distance / 1 min Max Effort Wall Walks
Rest 1 min

Complete 2 sets of:
15 Incline Bench Prone Trap Raises
1 min Pec Stretch on Post

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