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Daily Workout WOD, December 8, 2021

08 Dec, 2021


1 min Row

Then for 3 mins cycle through:
15 Down Ups
50 Singles

1 min Row

Then for 3 mins cycle through:
10 Banded Hip Thrusts
10 Banded Lateral Walks
10 Banded Front Squats

Then go to Technical Focus

Technical Focus: Hip Squat Clean + Squat Clean

The goal is to work the pull under first. Bring the bar in the power position (higher than high thighs), call the go and ask them to pull under as fast as possible.
Then in the Squat Clean start the barbell below knees, call 3 secs up into the power position and pull. They should receive the bar in the bottom and bring it up, instead of receiving, then GOING DOWN & GOING UP. Watch for this!

Clean (Weight)
Every 2 mins & 30 secs x 15 mins (6 rounds):
3 at 75% – 2 at 80% – 1 at 85% – 3 at 80% – 2 at 85% – 1 at 90%

This can be scaled as follows:
6-8 DB Squat Cleans each set

Metcon (Time)
AQAP complete:
30-20-10 / 24-14-6 Cal Row or 22-15-8 / 15-10-5 Cal Assault Bike
21-15-9 Wall Balls (30/20)

Rest 3 mins

AQAP complete:
45 Wall Balls (30/20)
45/32 Cal Row or 35/24 Cal Assault Bike

Time Cap: 17 mins

Test your endurance on the second set of Wall Balls. Don’t over strategize and go get those hard reps! Row/Bike with what you have remaining in the first 10 calories and finish with a good sprint in your last 10 calories. Let’s go!!!

Optional Extra Work

Complete the following on the Ski Erg or Assault Bike:
Rest 1:1

Complete 3 sets of:
1 min Feet Elevated Ring Front Plank
1 min/side Weighted Side Plank
8-12 GHD Raises
Rest 2 mins

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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