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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
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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