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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, Dec 5
Metcon

200m Run

1 min/side Pigeon Pose on the floor

1 min Wrist Stretch

1 min/side Prisoner Split Squats (down in 3 secs)

1 min Barbell Front Squats (down in 3 secs)

1 min OH Barbell Reverse Lunges (down in 3 secs)

1 min Push Press (down in 3 secs)

1 min Split Jerk Practice

Metcon

In 5 mins Complete 3 sets of:

1 Squat Clean + 5 Jerk Dips + 1 Split Jerk

Build as comfortable

Squat Clean and Jerk (Weight)

In a 15 min window complete:

3 sets of 5 at 65-75% of your 1RM

3 sets of 3 at 80%

3 sets of 2 at 82.5-85% (pick one weight for these final 3 sets)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 17 mins:

4-8 Strict HSPUs / 8 DB Strict Press / 8 DB Push Ups

8 Alternating Front Rack Lunges (165/115 - 115/80 - 75/55)

8 Bar Facing Burpees

8 Box Jumps (30/24 - 24/20)

Optional Extra Work

Complete 3-4 sets of:

8/side Glute Bridge Alternating DB Bench Press

Rest 45 secs

8/side Knee Supported Single Arm DB Row (TX120)

1 min Feet Elevated Ring Front Plank

Rest 90 secs

 

Every 90 secs x 12 mins:

12/9 Cal Assault Bike (as fast as possible)

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