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Daily Workout WOD, December 2, 2021

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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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift