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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
Daily Workout - Wed, Nov 30
Metcon

200m Run

90 secs/side OH Banded Distraction

 

Then complete 3 sets of:

10 Prone WTY

5/side Bird Dogs

5/side Single Arm Thoracic Ring Row

10 Shoulder Activations

30 sec Handstand Hold

5 Pike Strict HSPUs (down in 3 secs)

Metcon

In a 17 min window perform 4-5 sets of:

Max(-2) Strict or Kipping HSPUs / 6(-1) Strict press

Rest 30 secs

1-3 Legless Rope Climbs / 5-7 Strict Ring or Bar Pull Ups / 8-10 Lay to Stands

Rest 30 secs

10/side Feet Elevated Mountain Climbers (elbows to knees) / Regular Mountain Climbers

Rest 90 secs

The goal here is to be performing high volume for quality.  So you should be getting around 8-10 on the Max Reps (-2) HSPU work.

 

Metcon (10 Rounds for reps)

Every 2 mins x 20 mins:

45 sec Max Cal Row

6-8 Burpees

High intensity on each interval here.  Start strong and push yourself for all 10 sets.

Work for a max of 1 min & 15 seconds (so 45 secs rest).

If you cannot then cut down a touch on the Burpees.  As a last resort, cut down your pace on the Rower.

Optional Extra Work

EMOM x 10 mins:

1 Behind the neck Split Jerk at 80% of your 1RM Split Jerk

 

Complete 3 sets of:

10 Barbell Bent Over Rows

 

Complete 3 sets of:

12 Barbell Curls (TX120)

12 DB Pull Overs (T2120)

Rest 90 secs

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