Daily Workout WOD, January 18, 2021

18 Jan, 2021

1.18.21

Metcon

2 mins/side Banded Hip & Knee External Rotation
Then complete 2 sets of:
1 min Assault Bike or Row
8/side Banded Side Clams (down in 2 secs)
6/side Overhead Plate Reverse Lunges
30 sec Overhead Banded Squat Hold

Then complete 3 rounds of 3 position Squat Snatch (building)

Snatch (Every 20 secs for 2 mins: 1 Squat Snatch at 60%)

Directly into the next piece

Snatch (Every 20 sec x 3 mins: 1 Squat Snatch at 70%)

Directly into the next piece

Snatch (Every 30 secs x 4 mins: 1 at 80-82.5%)

Directly into next piece

Metcon (Time)

AQAP complete 3 rounds of:
10 Squat Snatches (115/80)
10 Burpees over Bar (bar facing)
15 Wall Balls (20/14)

Time Cap: 8 mins

Rest 4 Mins

Metcon (Time)

AQAP complete:
30 Overhead Squats (115/80)
30 Burpees over Bar (bar facing)
45 Wall Balls (20/14)

Time Cap: 8 mins

Archives

Previous WODs

Daily Workout - Mon, Mar 27

Metcon

2 min Shuttle Run

1 min/side Hip & Knee Thoracic External Rotations

1 min Spiderman Lunges

1 min Bent over to Bottom Squat

1 min Banded Hip Thrusts

1 min Banded Goblet Squats (T33X1)

1 min Banded Pull Apart

1 min Barbell Strict Press

1 min Barbell Push Press

Front Squat (In a 12 min window complete the following for Front Squat: 1 x 8(-2) 2 x 6(-2) 1 x 5 (-2))

Front Squat + Jerk (EMOM x 8 mins: 3 Front Squats + 3 Jerks (any Shoulder to Overhead))

Perform Front Squat movement followed by Jerk movement - No Thrusters

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

5 Hang Power Cleans (155/105 - 115/80 - 75/55)

7 C2B Pull Ups / Pull Ups

9 Box Jumps (30/24)

Optional Extra Work

12-10-8-6 Strict or Push Press

(rest 2 mins between sets)

Complete 3 sets at a moderate pace of:

1200m Row

Rest 2 mins 30 secs

800m Row

Rest 2 mins

400m Row

Rest 90 secs

Daily Workout WOD, January 18, 2021

RESOURCES

NAVIGATION

Location