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Daily Workout WOD, January 25, 2021

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25 Jan, 2021

1.25.21

Metcon
2 mins/side Couch Stretch
Then for 8 mins cycle through:
250/200m Row
10 Shoulder Activations
12 Banded Russian KB Swings
15 Beat Swings
15 Hollow Rocks or 20 sec Hollow Hold
Metcon (Time)
AQAP complete 3 rounds of:
7 Bar MUs / 16 C2B, Pull Ups or Ring Rows
100 DUs / 200 Singles

Time Cap: 7 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
30-20-10
Alternating DB Hang Snatch (50/35)
GHD Sit Ups / Feet on Bench Crunches

Time Cap: 7 mins

Rest 5 Mins
Metcon (Time)
AQAP complete:
14 Bar MUs / 32 C2B, Pull Ups or Ring Rows
200 DUs / 400 Singles
50 Alternating DB Hang Snatch(50/35)
50 GHD Sit Ups / Feet on Bench Crunches

Time Cap: 14 mins
Metcon
Optional Extra Work

EMOM x 12 mins:
1. 30 secs Max Effort Strict C2B
2. 30 sec Max Effort Strict HSPUs

Complete 3 sets of:
30 Banded Pull Aparts

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift