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Daily Workout WOD, January 27, 2022

27 Jan, 2022

1.27.22

Metcon
1 min Row
1 min Scorpion Stretch
1 min Bird Dogs
1 min Banded Good Mornings
1 min Banded Reverse Flys
1 min Muscle Cleans
1 min Push Press (hold the top for 3 secs)
1 min Power Clean & Jerks (empty barbell)
Metcon
Technical focus: Power Clean & Jerk

Complete 3 sets of:
3 Power Cleans with a pause at the knees
3 Jerks
(on the pause, chest up, look up, weight on mid foot and don’t sit back on your hips)

Power Clean + Jerk (EMOM x 10 mins: 2 reps at 80% of your 1RM)
Perform Power Clean followed by any Shoulder to Overhead
Metcon (Time)
AQAP with a partner complete:
60/45 Cal Row
40 Burpee Box Jump Overs (30/24)
60 Alternating DB Snatches (50/35)
40 Burpee Box Jump Overs (30/24)
60/45 Cal Row

Time Cap: 20 mins
(Divide the reps as desired with one working while the other rests)
Metcon
Optional Extra Work

Complete 4 sets of:
3 mins on, 90 secs off of:
15/10 Cal Assault Bike
16 Double DB Step Up and Overs (50/35 – 24/20)
Max HS Walk in in the time remaining

Complete 3 sets of:
12/side Alternating DB Curls
12/side Alternating DB Triceps Extensions
25 Banded Pull Apart
Rest 90 secs

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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