Daily Workout WOD, January 12, 2021

12 Jan, 2021

1.12.21

Metcon

For 10 mins cycle through:
200m Run
6/side DB Single Leg Deadlifts
5/side Landmine Reverse Lunge to High Knee
30 Singles

Back Squat (In 15 mins build to a heavy 2 Rep (T23X1))

Back Squat (EMOM x 5 mins: 2 reps at 90% of heaviest 2 rep)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 mins:
10 Deadlifts (225/155)
30 DUs / 60 Singles
50ft Double KB Front Rack Lunges (53/35)

Rest 4 Mins

Metcon (Time)

AQAP complete:
30 Deadlifts (225/155)
100 DUs / 150 Singles
100ft Double KB Front Rack Lunges (53/35)

Time Cap: 5 mins

Metcon

Optional Extra Work

Complete 3 sets of:
30 sec Pull Over Weighted Hollow Hold
15 Pikes on Rower
30 secs/side Copenhagen Side Planks

AQAP complete:
5000/4000m Row

Take note : setup (menu / memory / list by date)
Average cal/h
Average watt
Average pace 500m

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Previous WODs

Daily Workout - Thu, Jan 26

Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins

Daily Workout WOD, January 12, 2021

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