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Daily Workout WOD, December 10, 2021

10 Dec, 2021

12.10.21

Metcon
200m Run
Then for 8 mins cycle through:
10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)
10 Banded Face Pulls
10 Banded Slides
30 secs/side Copenhagen Plank
5 Wall Walks / Walk Outs to Push Up
10 Shoulder Activations
10 Narrow Stance Push Ups
15 Hollow Rocks / 15 sec Hollow Hold
Metcon (AMRAP – Reps)
0:00 – 6:00 mins
AQAP complete 3 rounds of:
6 Wall Walks
18 Pull Ups
(If you finish before the 6 min time cap, rest and wait until the beginning of the next 6 mins)

6:00 – 12:00 mins
AQAP complete 3 rounds of:
6 Wall Walks
15 C2B Pull Ups
(If you finish before the 6 min time cap, rest and wait until the beginning of the next 6 mins)

12:00 – 18:00 mins
AQAP complete 3 rounds of:
6 Wall Walks
9 Bar MUs

The goal today is to work for 18 mins. If you do not finish the required work in the 6 mins, then stop where you are and move on to the next segment.
Metcon
Every 2 mins x 12 mins (6 rds):
3-5 Front or Back Squat at 75-80% of your 1RM

Yes, Squats to finish off the session today! Use the % that you can work with after your workout.
Metcon
Optional Extra Work

Complete the following for quality:
10 Power Cleans*
30 DUs / 60 Singles
Rest 45 secs (switch plates)

For the Power Cleans you will use the following %s:
*The 10 reps are completed as:
2 at 70% – 2 at 77% – 2 at 84% – 2 at 90% – 1 at 93% – 1 at 96% – 1 at 100%

*It is 10 reps in total. You will always hit the designated reps, then perform 30 DUs/60 Singles. If you need to switch the weight you can, or if you need to perform another rep at the same weight, perform the second rep.

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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