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Daily Workout WOD, January 26, 2021

26 Jan, 2021

1.26.21

Metcon
2 mins Banded Bench T-Spine Stretch
10/side Side Plank Banded Clams
Then for 8 mins cycle through:
10/side Monster Walks
10 Down Ups
6/side DB Front Rack Reverse Lunges
Thruster (Every 90 secs x 9 mins: 2 reps from the floor)
Build to your best 2 rep for the day
Shoulder Press (Every 2 mins x 10 mins: 5 reps at 80% of your 1RM)
Metcon (3 Rounds for reps)
Complete 3 sets for Max Rep Thrusters for 2 mins on / 1 min off of:
1 – At 70% of your heavy 2 rep
2 – At 60% of your heavy 2 rep
3 – at 50% of your heavy 2 rep
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 mins:
20/15 Cal Row
10 Burpees over the Rower
20 Wall Balls (20/14)
Metcon
Optional Extra Work

For quality – choose whatever time you have between 20 to 40min:
9 min Row at 85% FTP
Rest 1 min
9 min Assault Bike at 85% FTP
Rest 1 min
9 min Row at 85% FTP
Rest 1 min
9 min Assault Bike at 85% FTP

What’s my FTP ?
Example: Row 5000/4000m as a test. Let’s say your average speed was 1050cal/hour. 1050 x 85% = 892.
On the Assault Bike, if you have ever completed a 10 min Max calorie test your FTP would be your average speed minus 5% (If mine was 64 then 64 x 5% =3.2 so subtract 3 from 64 which would equal 60.8 rpm.
Basically your FTP on both apparatus would be your average pace on a 15-20 min effort.

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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