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Daily Workout WOD, January 25, 2022

25 Jan, 2022

1.25.22

Metcon
200m Run
90 secs/side Couch Stretch
Then complete 2 sets of:
6 Banded Hip Thrust on heels (hold for 3 secs)
6/side Squat & Thoracic Rotations
6/side OH Plate Reverse Lunges with a reach
6 Empty Barbell Back Squats (T33X1)
12 Down Ups
Back Squat (EMOM x 8 mins: 3 reps)
Mins 1-4: 3 reps at 80% of your 1RM
Mins 5-8: 3 reps at 82.5% of your 1RM
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 mins:
400m Run
1-7 Ring or Bar MUs / 15 C2B Pull Ups or Pull Ups / 20 Ring Rows
10 DB Hang Squat Clean to Thrusters (50/35)

If the weather does not allow the run you can sub in:
20/15 Cal Assault Bike or 25/20 Cal Row
Metcon
Optional Extra Work

Complete the following Runs:
7 mins (at your best 5km pace)
Rest 3 mins
4 mins (at your best 3km pace)
Rest 2 mins
2 mins (at your best mile pace)
Rest 4 mins

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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