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Daily Workout WOD, January 21, 2022

21 Jan, 2022

1.21.22

Metcon
90 secs/side Hamstring Banded PNF Stretch
Then complete an EMOM x 9 mins:
1. 45 sec Row
2. 45 sec Dead Bugs
3. 45 sec Romanian Deadlifts
Deadlift (Weight)
In a 10 min window complete 5 sets of:
3 Touch and Go Deadlifts (80-85% of your 1RM)
Rest up to 1 min
3 Weighted Strict Pull Ups / 5 Banded Strict Pull Ups
Rest up to 1 min
Metcon (Time)
AQAP complete 4 rounds of:
24 Box Jump Overs (24/20)
18 C2B Pull Ups / Pull Ups / Jumping C2B Pull Ups or Pull Ups
10 Deadlifts (315/205 – 225/155 – #)
3 Wall Walks or 25ft HS Walk

Time Cap: 15 mins
Metcon
IN CLASS FUNCTIONAL BUILDING:
In the time remaining complete 2-3 sets of:
10/side Single Arm DB Strict Press Neutral Grip
Rest 30 secs
15 Ring Rows (T2120)
Rest 90 secs
Metcon
Optional Extra Work

Complete the following on the Assault Bike:
3 min High Intensity
Rest 2 mins
Then for 9 mins:
45 secs on, 45 secs rest walk

Rest 3 min

3 mins High Intensity
Rest 2 mins
Then for 6 mins:
30 secs on, 30 secs rest walk

Archives Previous WODs
6.23.22
Metcon
For 10 mins cycle through:
6/side Scorpion Stretch
6 Downward Dog
6 Alternating Single Leg V-Ups
200m Run
Shoulder Press (In a 10 min window: 12-10-8 (TX120))
Metcon
5 min transition for the Clean
Complete 3 sets of:
5 Power Cleans - increasing weight
(1st set together, calling the bar going down and up)
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy in: 400/350m Row - 25/18 Cal Assault Bike
Then
5-3-2 Power Cleans at 60% of your 1RM
12-9-7 T2B / Hanging Knee Raises
A complete Row or Assault Bike, then B completes Row or Assault Bike. A completes 5 Power Cleans, B completes 5 Power Cleans. A completes 12 T2B, then B completes 12 T2B. Etc...
PC 5-3-2 and T2B 12-9-7 completed = 1 round
Metcon
IN CLASS ARMS
In the time remaining complete 2-3 sets of:
10 Barbell Curls (T2140)
15 Banded Triceps Push Downs (T2120)
Metcon
Optional Extra Work

EMOM x 15 mins:
1. 30 sec Hand over Hand Sled Pull
2. 30 sec Max Distance Sled Push with the weight you just pulled
3. 30 sec Max Effort GHD Sit Ups

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