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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
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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