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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

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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