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Daily Workout WOD, January 14, 2021

14 Jan, 2021

1.14.21

Metcon
90 secs/side PNF Couch Stretch
Then for 10 mins cycle through:
15/10 Cal Row
6/side Alternating DB Hang Snatches
6/side Overhead Plate Reverse Lunges
10/side Banded Lateral Walk
6/side Banded Deadbugs
Metcon
As a warm up complete 2 sets of:
5/side BB Front Rack Rear Foot Elevated Split Squats
Rest 90 secs
10 Heels Elevated Weighted Hip Thrusts (T2120)
Rest 90 secs
Metcon (Time)
AQAP complete:
30/24 Cal Assault Bike
25 DB Thrusters (50/35)
14 Ring MUs / Bar MUs or 30 C2B Pull Ups / Pull Ups / Hard Ring Rows
20 DB Thrusters (50/35)
10 Ring MUs / Bar MUs or 20 C2B Pull Ups / Pull Ups / Hard Ring Rows
30 Burpees over DBs (lateral)

Time Cap: 6 mins

Rest 6 Mins
Metcon (Time)
AQAP complete:
30 Wall Balls (30/20)
30 T2B / HKR
30 Wall Balls (30/20)
20 T2B / HKR
30 Burpees to a 6" target

Time Cap: 6 mins

Rest 6 Mins
Metcon (Time)
AQAP complete:
25 DB Thrusters (50/35)
20/15 Cal Row
20 DB Thrusters (50/35)
15/10 Cal Row
30 Burpees over the Rower

Time Cap: 6 mins
Metcon
Optional Extra work

Complete 4 sets of:
15-20 Ring Rows
Rest 30 secs
12-15 Sandbag Romanian Deadlifts
Rest 30 secs
10 TRX Reverse Flys
Rest 1 min

Complete 3 sets of:
8-10 Seated DB Curl (Hammer to Supinated)
Rest 20 secs
8-10 DB Supine Triceps Extensions
Rest 2 mins

Archives Previous WODs
5.18.22
Metcon
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
Metcon
IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Metcon
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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