Daily Workout WOD, January 24, 2023

Daily Workout – Tue, Jan 24

Metcon

Complete 3 rounds at 80% of:

1 min Row

1 min Jump Rope

1 min Shuttle Run (25ft down and back)

Metcon (Time)

AQAP with a partner complete:

3 x 600/450m Row each

Directly into:

3 x 400/300m Row each

Directly into:

3 x 200/150m each

Time Cap: 25 mins

Metcon (Time)

AQAP complete:

27-21-15-9 KB Swings (53/35 – 35/25 – 25/20)

5-4-3-2 Wall Walks

40-30-20-10 GHD Sit Ups / DB Anchored Sit Ups

Time Cap: 10 mins

Optional Extra Work

Every 30 secs x 6 mins (12 rds):

1. Depth Jump (drop for 30″ box then jump back again on another box)

2. 8 Behind the Neck Snatch Grip Strict Press

EMOM x 10 mins:

20 DUs / 40 Singles + 2 Power Snatches (no touch and go)

Complete 3 sets of:

10 Touch and Go Power Snatches (115/80)

Rest 1 min between sets

Archives

Previous WODs

Daily Workout - Mon, Jun 5

Metcon

200m Run

90 secs/side Couch Stretch

90 secs Wrist Stretch on the floor

Then complete 2 sets of:

50 Single Under Jump Rope

6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats

6/side DB/KB Single Leg Romanian Deadlifts

6 KB/DB Goblet Squats

Front Squat (In 15 mins complete the following sets: 1 x 10 at 50% of your 1RM 3 x 8 at 55-60% of your 1RM 1 x 6 at 65-70% of your 1RM)

Metcon (AMRAP - Rounds and Reps)

AMRAP x 10 mins:

10 Push Press (115/80)

10 Front Rack Lunges

1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows

Metcon

In the time remaining complete 2-3 sets of:

30 sec Hollow Hold

30 sec Plate Oblique Twist

1 min Front Plank Hold

Rest 30 secs

Optional Extra Work

Before Class

Complete 3 sets of:

5 Behind the neck Strict press + 5 Snatch Balances

(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)

Complete 5 sets from the high blocks (above your knees) of:

3 Snatch Pulls + 2 Power Snatches + 1 OH Squat

Start at 60% of your 1RM Power Snatch and build to about 70%

Rest 2 mins between each set

Daily Workout WOD, January 24, 2023

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