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Daily Workout WOD, January 12, 2022

12 Jan, 2022

1.12.22

Metcon
1 min Row
90 secs/side Bent Over Hamstring Distraction
Then compete 2-3 sets of:
5/side Squat to Thoracic Rotations (5 sec hold at the bottom)
5/side Spiderman Lunges
10 Down Ups
10 Ring Rows
10 Shoulder Activations
Back Squat (EMOM x 8 mins: 5 at 70% of 1RM)

Rest 4 Mins
Push Press (EMOM x 8 mins: 5 at 70% of your 1RM)
Metcon (Time)
AQAP complete 3 rounds of:
30/22 Cal Row
25 Burpee Box Jump Overs (24/20)

Time Cap: 15 mins
Metcon
Optional Extra Work

Complete 4 sets of:
Max Effort Strict HSPUS
20 DB Push Press (50/35)
Rest 2 mins

Complete 3 sets (only your weakest leg):
10/side Rear Foot Elevated Split Squats (T20X1)
15 Side Lying Hip Abduction

Complete 3 sets of:
30-40 secs/side Half Kneeling Bottom Up KB Hold
12/side Powell Raises
12/side DB Seated External Rotations
Rest 90 secs

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