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Daily Workout WOD, January 27, 2021

27 Jan, 2021

1.27.21

Metcon
90 secs/side Overhead Banded Distraction
Then complete 2 sets of:
8 Banded Pull Downs (hold 2 secs at the bottom)
8 Banded Reverse Flys (hold 2 secs at the top)
8 Banded Pull & Rotate (hold 2 secs at the top)
Then for 8 mins cycle through:
12/8 Cal Assault Bike
8 Hang Muscle Snatches
6/side Single Arm OH KB Squats
5 Inchworms
Snatch Lift Off (Every 2 mins x 6 mins: 5 reps at 110% 1RM Snatch)
Start with barbell on ground and with correct position lift bar from ground to just below the knee. Return to ground.

Pause for 2 secs at the knees with each rep
Power Snatch (Every 90 secs x 9 mins: 2 reps with a 2 sec pause )
Build to your best 2 rep for the day using that 2 sec pause at the knees.
Back Squat (In 12 mins compete 4 sets of 5 at 75-80% of 1RM)
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 mins:
10 Power Snatches (115/80)
10 Box Jumps (30/24)
10 Deficit Kipping HSPUs (45/35lb plates)
10 T2B / Hanging Knee Raises
Metcon
Optional Extra Work

Complete 3 sets of:
3/side Front Rack Reverse Lunges + directly into 5/side Back Rack Lunges with the same weight
Rest 30 secs
1 min/side Side Plank
Rest 90 secs

Complete 3 sets of:
8/side Glute Bridge Single Arm DB Bench Press
15/side Banded External Rotations
Rest 90 secs

Complete 3 sets of:
30 sec Weighted Hollow Hold
Rest 20 secs
1 mins Front Plank on Rings, feet on bench
Rest 90 secs

Complete 2 sets of:
1 min Top of Plate Carry

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