Daily Workout WOD, January 25, 2021

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

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Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

Daily Workout WOD, January 25, 2021

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