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Daily Workout WOD, December 1, 2021

01 Dec, 2021


1 min Assault Bike or Row
90 secs Wrist Stretch
90 secs Front Rack Stretch

Then for 8 mins cycle through:
6/side Single Arm DB Romanian Deadlifts
6/side Single Arm Front Rack DB Reverse Lunges
6/side Single Arm DB Thrusters
12 Hollow Rocks / 15 sec Hollow Hold
30 DUs / Singles

Movement Prep: Thrusters (from floor)

Complete 3 sets of 3 reps
Focus on keeping your trunk upright throughout and return the bar into the correct front rack position

Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins:
5 Thrusters (135/95) / 5 DB Thrusters (50/35 – 35/20)
10 T2B / Hanging Knee Raises
40 DUs / Singles
Metcon (Calories)
Max Effort for 15 mins of:
30 secs on, 30 secs off Cal Assault Bike or Row

Go hard on each interval, not a sprint, but the highest sustainable pace possible.

Archives Previous WODs
200m Run
Then complete 3 sets of:
5/side DB Half Kneeling DB Strict Press
10 Ring Rows
10 Empty Barbell Strict Press
10 Banded Triceps Pull Down
Shoulder Press (Weight)
In 15 mins complete:
12-10-8-6-4(-2) Strict Press
Rest 45 secs
5-7 Strict Pull Ups (bodyweight) / Banded Strict Pull Ups - pause for 3 secs at the top
Rest 90 secs
Metcon (Time)
AQAP complete 3 rounds of:
30 Wall Balls (30/20 - 20/14 - 14/10)
30 T2B / Hanging Knee Raises
Time Cap: 13 mins

Try to use a heavier ball than normal, but you must be able to complete at least 10 reps unbroken on each set.
In the remaining time complete 2-3 sets of:
10/side Prone Trap Raises
12 DB Bent Over Row Supinated Grip (T2120)
Rest 90 secs
Optional Extra work

Complete the following Touch and Go Deadlift reps:
10-8-6 (at 65-70-75% of your 1RM)

Every 3 mins for 15 mins:
5 Touch and Go Power Cleans
(start a about 70% of your 1RM and ramp up to a tough 5 for the day)

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