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Daily Workout WOD, January 6, 2022

06 Jan, 2022

1.6.21

Metcon
1 min Assault Bike or Row
Then complete 3 sets of:
30 sec/side Airplanes
8/side DB Goblet Hold Reverse Lunges
8 DB Goblet Squats
5/side DB Hang Snatches
5/side Single Arm OH DB Lunges
Metcon (Time)
AQAP with a partner complete:
20 Synchronized Burpees
A: 27-21-15-9 Deadlifts (225/155 – 185/125 – 95/65)
B: 40-30-20-10 Wall Balls (20/14)
20 Synchronized Burpees

Time Cap: 10 mins

A performs the 27 Deadlifts while B is doing the 40 Wall Balls. When both are finish they must switch movements.
A complete 30 Wall Balls and B complete 21 Deadlifts. Continue as so until movements are completed.

Rest 5 Mins
Metcon (Time)
AQAP with a partner complete:
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)
A: 40-30-20-10 Alternating DB Snatches (50/35 – 35/20 – 25/15)
B: 4-30-20-10 Single Arm OH DB Lunges (50/35 – 35/20 – 25/15)
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)

Time Cap: 10 mins

A performs the 40 Alt DB Snatches while B is doing the 40 OH DB Lunges. When both are finish they must switch exercises so that A completes 30 OH DB Lunges and B completes 30 Alt DB Snatches.
Continue as so until movements are completed.

Rest 5 Mins
Metcon (Time)
AQAP with a partner complete:
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)
A: 27-21-15-9 Double DB Thrusters (50/35 – 35/20 – 25/15)
B: 100-80-60-40 DUs / Singles
40/30 Cal Assault Bike or 50/40 Cal Row (accumulate as desired)

Time Cap: 10 mins

A performs the 27 Double DB Thrusters while B is doing the 100 DUs. When both are finish they must switch exercises so that A completes 80DUs and B completes 21 Double DB Thrusters. Continue as so until movements are completed.

Metcon
Optional Extra Work

Complete 3 sets of:
20 Banded Biceps Curls
20 Banded Pull Apart
Rest 1 min

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