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Daily Workout WOD, December 2, 2021

02 Dec, 2021

12.2.21

Metcon
200m Run
1 min Bird Dog
1 min Scapula Push Ups to Downward Dog
1 min Banded Face Pulls
1 min Banded Y’s
1 min Alternating V-Ups (hold for 2 secs at the top)
1 min Shoulder Activations or Active Hang
Metcon
In 10 mins complete 4-5 sets of:
2 Weighted Pull Ups / 2 Banded Strict Pull Ups / 8 Bar Body Rows (hard variation)
Rest 1 min
2 Weighted Strict Ring or Bar Dips / Max Ring or Bar Dips / 8-10 Bench Dips
Rest 1 min
Metcon (Time)
AQAP with a partner complete:
50 Box Jump Overs (24/20)
50 Hang Cleans (95/65) or DB Hang Cleans (athlete’s choice)
50 Push Press
50 Front Rack Lunges
40 Box Jump Over (24/20)
40 Hang Cleans (115/80) or DB Hang Cleans (athlete’s choice)
40 Push Press
40 Front Rack Lunges
30 Box Jump Overs (24/20)
30 Hang Cleans (135/95) or DB Hang Cleans (athlete’s choice of weight)
30 Push Press
30 Front Rack Lunges

Time Cap: 25 mins

Archives Previous WODs
5.19.22
Metcon
200m run
90 secs/side Front Rack Banded Distraction

Then complete 3 sets of:
5/side DB Reverse Lunges
5 DB Squat
5/side Single Arm DB Thrusters
5/side Alternating Single Leg V-Ups
Front Squat (Every 2 mins x 12 mins: 5(-2) reps building)
Start your first set at about 20-30% of your 1RM and then upgrade aggressively until you reach about 65-70% of your 1RM.
We are aiming for perfect reps in the bank today!
Saturday Partay (Time)
AQAP with a partner complete:
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
800m Run together
A: 21 Thrusters (95/65) - B: 15 Burpees
400m Run together
B: 21 Thrusters (95/65) - A: 15 Burpees
Time Cap: 18 mins
Metcon
IN CLASS ARMS
In the remaining time complete 2-3 sets of:
12 Kneeling Neutral Grip DB Curls (T2120)
12 Banded Reverse Flys (T2120)
Rest as needed
Metcon
Optional Extra Work

Complete 4 sets of:
2 x 50ft Sled Push - as heavy as possible
2 x 50ft Arm over Arm Sled Pull
Rest 2 mins
(go as heavy as possible on the sled, then switch the weight, fast transition, as heavy as possible on the pull as well)

Every 3 mins x for 15 mins:
35/25 Cal Row

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