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Daily Workout WOD, January 26, 2022

26 Jan, 2022

1.26.22

Metcon
200m Run
Then complete an EMOM x 8 mins of:
1. 40 sec Inchworms
2. 40 sec Kneeling DB Arnold Press (easy to moderate)
3. 40 sec Banded Single KB Romanian Deadlift
4. 40 sec Ring Front Plank
Deadlift (EMOM x 8 mins: 2 TnG reps at 85-90% of your 1RM)

Rest 4 Mins
Push Press + Push Jerk (EMOM x 8 mins: 2 + 1 reps)
Perform the movements as a complex

Build to a heavy but solid complex
Metcon (Time)
AQAP complete:
10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95)
8 Bar Facing Burpees after each set of Power Cleans

Time Cap: 10 mins
Metcon
IN CLASS CORE WORK
Complete 2 sets of:
20 Banded Hollow Pull Overs
Rest 30 secs
1 min/side Side Plank
(rest as needed in between sets)
Metcon
Optional Extra Work

Complete 3 sets (only with your weakest leg):
15/side Banded Side Clam
15 Side Lying Hip Abductions
Rest 90 secs

Complete 3 sets of:
12 DB Reverse Flys
12/side DB Seated External Rotations
Rest 90 secs

Archives Previous WODs
6.27.22
Metcon
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Metcon
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
Metcon
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
Metcon
IN CLASS MOBILITY
90 secs/side Banded Lat Stretch
Metcon
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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