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Daily Workout WOD, January 28, 2021

28 Jan, 2021

1.28.21

Metcon
Complete 2 sets of:
12/side Banded External Rotations
8/side Single Arm Pull & Rotate
Then for 10 mins cycle through:
1 min Assault Bike
8 Banded Wall Slides
8/side Overhead Rear Foot Elevated Split Squats
8 Strict Hanging Knee Raises
Metcon (Time)
AQAP complete:
100 DUs / 200 Singles
25-20-15 Strict HSPUs

Time Cap: 6 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete:
25-20-15 DB Squat Cleans (50/35)
40-30-20 Burpees over the DBs (Lateral)

Time Cap: 8 mins

Rest 7 mins
Metcon (Time)
AQAP complete:
100 DUs / 200 Singles
40-30-20 C2B Pull Ups

Time Cap: 6 mins

Rest 2 Minutes
Metcon (Time)
AQAP complete:
40-30-20
T2B / HKR
DB Front Rack Lunges (50/35)

Time Cap: 8 mins
Metcon
Optional Extra Work

Complete 3 sets of:
12 Incline Bench DB Bent Over Rows (TX120)
Rest 90 secs

(Go easy on the weight, use this as an exercise to bring your shoulders back after a tough class)

Compete 3 sets of:
8-12 Banded Barbell Biceps Curls (T2120)
12-15 Banded Triceps Extensions (T2120)
Rest 90 secs

Complete 3 sets of:
10 Prone Swimmers
10 Prone W to Y
20 Banded Pull Aparts (thumbs up)
Rest as needed

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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