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Daily Workout WOD, January 13, 2021

13 Jan, 2021

1.13.21

Metcon
90 sec/side Banded Hamstring PNF Stretch
Then for 8 mins cycle through:
15/10 Cal Row
10 Down Ups
5/side Step Ups
5 Inchworms
Metcon (AMRAP – Rounds and Reps)
Every 90 secs until you can not complete the complex:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Time Cap: 15 mins

Men: 65 – 95 – 115 – 135 – 155 – 165 – 185 – 205 – 225 – 245
Women: 55 – 65 – 80 – 95 – 105 – 115 – 125 – 135 – 145 – 155

Metcon (Time)
AQAP with perfect form:
5-10-15-20-25-30
C2B Pull Ups
Kipping HSPUs

Time Cap: 10 mins

The goal is to try to hit as many sets unbroken as possible. Take the rest you need to make a good attempt. Don’t take this as a full rest, still try to get the fastest time.

Every time you break a set perform 8 T2B!!!

Rest 5 Mins
Metcon
EMOM x 9 mins:
1. 30 sec Top of Ring Dip Hold
2. 30 sec Top of Ring Row Hold
3. 30 sec OH Hollow Flutter Kicks
Metcon
Optional Extra Work

EMOM x 16 mins:
1. 50ft + 50ft Overhead Yoke Carry / Double KB Overhead Carry
2. 50ft + 50ft Double KB Front Rack Carry
3. 50ft + 50ft Farmer’s Carry
4. Rest
(Each effort should last 30 secs including when you drop the weight after your first 50ft)

Complete 3sets of:
15 DB Reverse Flys

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