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Daily Workout WOD, January 10, 2022

10 Jan, 2022

1.10.22

Metcon
90 secs/side Hip and Knee External Rotation
Then for 7 mins cycle through:
1 min of Cardio (Assault Bike, Row, Run, Jump Rope)
8/side Banded Side Clams (down in 2 secs)
6/side KB/DB Front Rack RNT Reverse Lunges (down in 2 secs)
Metcon
Technical Focus: Squat Clean + Hang Squat Clean + Front Squat + Jerk
Warm up for the complex with a few sets at the following reps: 3 + 3 + 3 + 3
Squat Clean + Hang Squat Clean + Front Squat + Jerk (Every 2 mins x 14 mins: 1 + 2 + 2 + 1)
Perform the listed movements as a complex

Try to start at that medium weight and build to a heavy complex for the day!
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 mins:
30/22 Cal Assault Bike or 40/30 Cal Row
20 Feet on Bench Crunches
10 Bar MUs / 20 C2B Pull Ups or Pull Ups / 30 Ring Rows
20 KB Swings (70/53)
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Complete 3 sets of:
10 Incline Bench Supinated Grip DB Rows (T31X0)
30-40 secs Half Kneeling Bottom Up KB Hold
12/side Powell Raises
Rest 90 secs

Archives Previous WODs
8.11.2
Metcon
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Metcon
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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