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Daily Workout WOD, December 15, 2021

15 Dec, 2021

12.15.21

Metcon
200m Run
90 secs/side Couch Stretch

Then EMOM x 8 mins of:
1. 40 secs Spiderman Lunges + Thoracic Rotations
2. 30 secs/side Airplane Hold
3. 8 Right Leg DB Rear Foot Elevated Split Squats
4. 8 Left Leg DB Rear Foot Elevated Split Squats

Back Squat (Weight)
In a 15 min time frame complete:
5 sets of 2 at: 75-80-85-87.5-90%
1 set of 3-5 at 90%
Metcon
10 mins of Transition – Skills Prep

Complete 2 sets of:
10 Beat Swings (low range of motion)
10 Beat Swings (large range of motion)
5 Hips to Bar / 10 Kipping Ring Rows
5 Banded Push Away Drill / Kipping Ring Row into bottom of dip

Metcon (Time)
AQAP complete 2 rounds of:
1-7 Ring or Bar MUs / 15 C2B Pull Ups or Pull Ups / 20 Ring Rows
40 Wall Balls (20/14)

Directly into

AQAP complete 2 rounds of:
1-7 Ring or Bar MUs / 15 C2B Pull Ups or Pull Ups / 20 Ring Rows
20 Wall Balls (30/20)

Time Cap: 15 mins

The goal is to go with a heavier Wall Ball in the second set of 2 rounds, or at least keep the same weight.
And you do not have to be unbroken on any of the movements. Maintain a steady pace that has you completing the workout.

Metcon
Optional Extra Work

Option #1 – Asault Bike
3 mins at 90% MAP
Rest 2 mins
2 mins at 100% MAP
Rest 1 min
1 min at 105% MAP
Rest 1 min
50 secs on / 50 secs of
40 secs on / 40 secs off
30 secs on / 30 secs off
20 secs HARD / 20 secs off
Then climb back up to 3 mins!
(MAP = your average RPM on a 5 min max calorie/distance test. Standard for men would be around 70-73 / women 60-63)

Option #2 – Run
Complete 3 sets of:
Every 2 mins x 10 mins
Rest walk 2 mins between sets
200m Run – active rest remaining time

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