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Daily Workout WOD, January 15, 2021

15 Jan, 2021

1.15.21

Metcon
90 secs/side Front Rack Banded Distraction
Then complete 2 sets of:
8/side Spider Walk
10 Banded Goblet Squats (T33X1)
10 PVC Prone Shoulder Extension to Press

Then complete 3 sets of:
5 Muscle Cleans building weight through the sets

Metcon
Every 30 secs x 5 mins:
1 Seated to Box Jump

Build in height or stick with tough but acheivable height
Metcon (3 Rounds for reps)
Complete 3 set of:

AMRAP x 4 mins:
3 Power Cleans
6 Push Ups
9 Air Squats

Rest 2 mins between sets

Rx:
1st set – 115/80
2nd set – 135/95
3rd set 185/125

Level 1:
1st set – 95/65
2nd set – 135/95
3rd set – 155/105

Level 2:
1st set – 75/55
2nd set – 95/65
3rd set – 115/80

Push Press (Every 2 mins x 12 mins: TnG 3-3-3-2-2-2)
Build to your best 3 rep and 2 rep for the day
Push Press (Weight)
Push Press (Every 2 mins x 6 mins: 10 reps)
All at 65-70% of your best 2 rep of the day
Metcon
Optional Extra Work

AMRAP x 10 mins:
1 Legless Rope Climbs
3/side DB Snatches (heavy)
50ft HS Walk / 3 Wall Walks

10 min Row
30 secs at your average pace from Monday
Rest 30 secs
(On this one find the "intensity pace" you can sustain while keeping your FTP (Functional Threshold Power).

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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