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

5.18.22

Metcon

200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down

Shoulder Press (Weight)

In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs

Metcon (Time)

AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises

Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.

Metcon

IN CLASS SHOULDER HEALTH
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs

Metcon

Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

Daily Workout WOD, January 18, 2022

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Daily Workout WOD, January 18, 2022

Stay in the Loop!

HAVE QUESTIONS? CONTACT US NOW!

HAVE QUESTIONS?
CONTACT US NOW!