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Daily Workout WOD, January 20, 2021

20 Jan, 2021

1.20.21

Metcon
1 min/side Bent Over Hamstring Distraction
Then for 8 mins cycle through:
15/10 Cal Row
10 Down Ups
5/side Step Ups
5 Inchworms
Overhead Squat (In 3 attempts build to your best 10 rep)
Metcon
Every 4 mins x 16 mins:
6 Devil’s Presses (50/35)
8 Burpees over DBs (lateral)
12 DB Hang Squat Clean to Thrusters (50/35)
14 Burpee Box Jump Overs (24/20)

Scale accordingly so that you have 20-30 secs rest each round
Metcon
Complete 3 sets of:
15 DB Reverse Flys
Rest 30 secs
15/side DB Seated External Rotations (only eccentric portion)
Rest 90 secs

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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