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Daily Workout WOD, January 17, 2022

17 Jan, 2022

1.17.22

Metcon
1 min Assault Bike or Rower
90 sec/side Hip External Rotation on the floor
Then for the remaining 8 mins cycle through:
8/side Banded Side Clam (down in 2 secs)
6/side Front Rack KB RNT Reverse Lunges (down in 2 secs)
15/side Banded External Rotations
10 Banded Pull Downs
8 Empty Barbell Back Squats (T32X1)
Back Squat (Weight)
EMOM x 8 mins:
Mins 1-4: 5 Back Squats at 75% of your 1RM
Mins 5-8: 3 Back Squats at 80% of your 1RM
Metcon (4 Rounds for reps)
Complete 4 sets of:
AMRAP x 2 mins:
20 Burpees over the Rower
Max Calorie Row / Assault Bike in the time remaining

Rest 1 min

AMRAP x 2 mins:
30 Wall Balls (20/14)
Max Calorie Row / Assault Bike in the time remaining

Rest 1 min

Record only the total calories completed each round
Metcon
Optional Extra Work

Complete 3 sets (heavier than last week) of:
10/side Single Arm DB Half Get Ups
10 Incline Bench Supinated Grip DB Row (T31X0)
10 Incline DB Bench Press (TX130)
Rest 2 mins

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