Daily Workout WOD, January 13, 2022

13 Jan, 2022

1.13.22

Metcon

For 8 mins cycle through:
8 DB Hang Cleans
4 Inchworms
16 Air Squats
30 Single Unders
6/side Dead Bugs

Metcon

EMOM x 30 mins:
1. 15 Double DB Cleans (50/35)
2. 3-5 Wall Walks
3. 20 Wall Balls (20/14)
4. 60 DUs / 100 Singles
5. 15-20 T2B / Hanging Knee Raises

Metcon

In the time remaining complete 2-3 sets of:
20 Banded Triceps Pull Downs
20 Banded Biceps Curl s
20 Band Pull Apart
Rest 30 secs

Archives

Previous WODs

Daily Workout - Thu, Jun 1

Metcon

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))

Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs

RESOURCES