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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
Daily Workout - Thu, Jan 26
Metcon

200m Run

1 min/side Half Kneeling Thoracic Rotations on wall

Then for 8 mins cycle through:

10 Prone WTY Stretches

6/side Single Arm DB Half Get Ups

6/side Single Arm OH DB Reverse Lunges

6/side Single Arm DB Snatches

10 Down Ups

Metcon (Time)

AQAP with a partner complete:

45-35-25-15 Hang Squat Snatch (95/65 - 75/55 - 45/35)

40-30-20-10 Bar Facing Burpees

Time Cap: 10 mins

Divide the reps as desired with one working while the other rests.

The goal is to knock out big sets with the barbell. Push yourself on this.

Anyone who struggles wit the snatch can scale to Squat Cleans

Metcon

EMOM x 15 mins:

1. 10-15 Kipping HSPUs / Pike Strict HSPUs / DB Presses

2. 12 Deadlifts at 60% of your 1RM

3. 20/15 Cal Row

In Class Arms

In the time remaining complete 2-3 sets of:

15-20 Banded Empty Barbell Curls (T2120)

10 Hard Banded Triceps Pull Downs (T2120)

Optional Extra Work

AQAP complete 3 rounds of:

30/24 Cal Ski Erg

5 Rope Climbs

25 GHD Sit Ups

Complete 3 sets of:

8/side Barbell Single Leg Romanian Deadlifts

Rest 30 secs

8/side Single Leg Hip Thrusts with foot on bench

Rest 30 secs

10 GHD Back Extensions (5 sec hold at the top)

Rest 2 mins