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Daily Workout WOD, January 25, 2023

Daily Workout – Wed, Jan 25

Metcon

200m Run

90 secs/side Banded Hamstring Stretch

Then complete 3 sets of the following at 60%:

8/side Banded Side Clams

8/side Banded Lateral Walks

8 Banded Front Squats

20 Beat Swings or 10 Kipping Ring Rows

10 Scapula Pull Ups

Front Squat (In 15 mins complete 4 sets of:
7 Front Squats at 70% of your 1RM
Max Unbroken Set of C2B Pull Ups or Pull Ups / 20 Ring Rows
Rest up to 2 mins
)

With the C2B Pull Ups or Pull Ups, aim for 15 to 20 in your unbroken sets. If you cannot reach that then aim for 90 secs of work.

Metcon (Time)

AQAP complete 5 rounds of:

10 Hang Cleans (115/80 – 75/55)

12Push Press (115/80 – 75/55)

14 T2B / Hanging Knee Raises

16 Box Jump Overs (24/20)

Time Cap: 15 mins

The barbell work is the focus today. Aim for unbroken reps. Advanced athletes should aim to gofrom Hang Cleans right into Push Press.

Hang Cleans can be Power or Squat

In Class Mobility

2 mins/side Piriformis Stretch (back on floor, foot on post or wall)

Optional Extra Work

Complete 5 sets of:

20/15 Cal Assault Bike Sprint

Rest 3 mins

Compete the following for quality:

15-12-9-6

Bench Press (T30X1)

Rest 1 min

Double KB Front Rack Squats (T30X1)

Rest 1 min

Archives Previous WODs
Daily Workout - Fri, Jan 27
Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)
Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips