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Daily Workout WOD, December 3, 2021

03 Dec, 2021


Complete 5 sets of:
30 secs on, 30 secs rest of Assault Bike or Row

Then we are good to go!!!

Metcon (Time)
AQAP complete:
4000m Row
Every 2 mins starting at 0:00 complete 10 Burpees over the Rower

Time Cap: 30 mins

As your starting with the Burpees, take a look at how much time it takes you to perform them with a moderate/steady pace, then the remaining time of the first 2 mins should be your rowing time. Leave yourself 10 secs transition. For example: It takes me 40 secs to do my 10 Burpees. With the 10 sec transition on and off the Rower I then have a full minute of Rowing.

In 8 mins complete 2-3 sets of:
12 Incline Bench Prone Trap Raises
Rest 30 secs
12/side Powell Raises
Rest up to 90 secs

Archives Previous WODs
200m Run or 1 min Row
Then for 8 mins cycle through:
5 Inchworms
5 Close Grip Push Ups
5 Wall Walks
10 Shoulder Activations
10 Reverse Crunches
Every 90 secs x 9 mins (6 rds):
1. 45 secs Strict Pull Ups - down in 2 secs
2. 45 secs Strict Ring Dips - down in 2 secs

Directly into:

Every 90 secs x 9 mins (6 rds):
1. 10-12 DB Glute Bridge Bench Press - down in 2 secs
2. 10-12 Barbell Bent Over Rows - down in 2 secs
EMOM x 16 mins:
1. 15/10 Cal Row
2. 10-15 Burpees
Max of 45-50 secs effort on each
It will be tough to hold both of these for the entire 16 mins. Beginners should pick one to focus on and hit each time. More experienced athletes should aim for both for as long as they can hold on.
90 secs/side Banded Lat Stretch
Optional Extra Work

Every 3 mins x 12 mins:
5 Hang Power Snatches at 70% of your 1RM

Every 2 mins x 8 mins:
12-10-8-6 Hang Power Snatches at 60-65-70-75% of your 1RM

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