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Daily Workout WOD, January 18, 2022

18 Jan, 2022

1.18.22

Metcon
For 10 mins cycle through:
50 Singles
10 Down Ups
10/side Half Get Ups
5/side OH Barbell Reverse Lunges
10 Hang Muscle Snatches
Power Snatch (Weight)
Every 3 mins x 12 mins:
1. 50 DUs /100 Singles + 12 Power Snatches at 60% of your 1RM
2. 50 DUs /100 Singles + 10 Power Snatches at 70% of your 1RM
3. 50 DUs /100 Singles + 8 Power Snatches at 80% of your 1RM
4. 50 DUs /100 Singles + 6 Power Snatches at 85% of your 1RM
Metcon (Time)
AQAP complete 7 rounds of:
12/9 Cal Assault Bike / 10 x 25ft Shuttle Run
5 Ring or Bar MUs / 8 C2B Pull Ups or Pull Ups / 14 Ring Rows
5 Power Cleans (225/155 – 165/115 – 95/65)

Time Cap: 15 mins
Metcon
Optional Extra Work

EMOM x 10 mins:
1. 30 secs for Max Reps Strict HSPUs
2. 30 secs Max Distance Handstand Walk

AQAP complete the following Runs:
800m – 400m – 800m
600m – 300m – 600m
400m – 200m – 400m
200m – 100m – 200m
(Rest as needed)

Archives Previous WODs
9.30.22
Metcon
200m Run
90 secs/side Banded Hamstring Stretch

Then for 8 mins cycle through:
6 Prone WTY Stretches
3 Wall Walks with 5 sec hold at the top
6 Pike Strict HSPUs (down in 3 secs)
6 Banded Pull Through (down in 3 secs)
6 KB Romanian Deadlifts (down in 3 secs)
Deadlift (Weight)
In 15 mins complete 4 sets of:
8 Touch and Go Deadlifts (down in 3 secs)
Max(-1) Strict HSPUs (Deficit if able) / 8/side Alternating DB Strict Press
Rest 2 mins

Do not go crazy on the weight today. We are aiming for
a perfect hip hinge in the Deadlift and down in 3 secs before touching the ground.
Metcon (Time)
AQAP complete 5 sets of:
20 Unbroken Wall Balls (30/20 - 20/14 - 14/10)
15 Burpees (as fast as possible)
Rest 1 min
Time Cap: 15 mins

If 20 Unbroken Wall Balls is not achievable, then scale to 10-15 Unbroken each round.
Metcon
IN CLASS SHOULDER HEALTH
In the time remaining complete 2-3 sets of:
10 Prone Swimmers
15/side Banded External Rotations (elbow to trunk)
Metcon
Optional Extra Work

Complete 3 sets of:
1500M Row
Rest 4 mins between each
(Keep the best pace possible on each, around 5 km pace. Don't go in the red on this one!)

EMOM x 15 mins:
1. 18 KB Swings (70/53)
2. 15-20 T2B
3. 40-60 DUs

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