Daily Workout WOD, January 14, 2022

90 secs/side OH Banded Distraction
Then for 8 mins cycle through:
15/10 Cal Row
20 Hollow Rocks / 20 sec Hollow Hold
3 x 10 sec Shoulder Activation Hold
8/side DB Plank Row to Thoracic Press

Skills: Kipping Work
(take 2 mins/station & 1 min to transition & explain)
1. Wall Facing Walk Outs / Feet on box
2. Tripod to Candle to Wall / Alternated foot on box
3. Kick up to Handstand to Tripod to Candle or on box: alternated foot + shoulder taps
4. Air Kipping / Kipping to Wall

AQAP for Quality complete:

Option #1 (regular)
15-12-9-6-3 Kipping HSPUs / Box Strict HSPUs
20-16-12-8-4 C2B Pull Ups / Pull Ups / Ring Rows
20-16-12-8-4 Med Ball Straight Leg Crunches (20/14)

Option #2 (Rx+)
10-8-6-4-2 Deficit Kipping HSPUs
20-16-12-8-4 C2B Pull Ups / Pull Ups
20-16-12-8-4 Med Ball Straight Leg Crunches (20/14)

AQAP complete:
20-15-10 / 15-12-8 Cal Row
15-12-9 Thrusters (75/55)

Rest 3 mins

25/20 Cal Row
20 Thrusters (75/55)

Optional Extra Work

AQAP complete (for quality:
(for Power Cleans touch & go are allowed)
50 DUs/100 Singles + 15 Power Cleans (185/125)
Rest 1 min – weight transition
50 DUs/100 Singles + 12 Power Cleans (205/140)
Rest 1 min – weight transition
50 DUs/100 Singles + 9 Power Cleans (225/155)
Rest 1 min – weight transition
50 DUs / 1100 Singles + 6 Clean Pulls at 90% of your 1RM Clean
Rest 1 min – weight transition
50 DUs / 100 Singles + 5 Clean Pulls at 100% of your 1RM Clean

Complete 3 sets of:
10/side Weighted Single Leg Hip Thrust
15-20 Pike on Rower
Rest 90 secs