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Daily Workout WOD, December 16, 2021

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16 Dec, 2021


1 min Assault Bike or Row
Then EMOM x 8 mins:
1. 50 secs Bodyweight Romanian Deadlifts to Air Squats
2. 8/side Single Arm DB Push Press
3. 6 Single DB Thrusters (3 sec pause at the bottom and top)
4. 15 Scapula Pull Ups + 15 Hollow Rocks (15 sec Hollow Hold)
Metcon (Distance)
Partner AMRAP x 28 mins:
#1 – 2 mins Assault Bike or Row for MAX DISTANCE
#2 – 3 Wall Walks + 10 C2B Pull Ups / Pull Ups / 15 Supine Body Rows
+ 8 Burpees over Bar (facing)

*Every 2 mins each partner completes 10 Thrusters (95/65) or DB Thrusters (35/20)

The goal is for your team to accumulate the maximum distance possible.
A starts on the cardio machine while B is on the mix modality station. They both work for 2 mins. At the end of the 2 mins they must perform 10 Thrusters either with a bar or DBs. Then they can switch and go to the next station. That means that A will now be at the mix modality movements while B is on the cardio machine.
Dumbbell Bench Press (Weight)
In 10 minutes complete 3 sets of:
10(-1) DB Bench Press
Rest 30 secs
10/side Landmine Single Arm Rows
Rest 30 secs
10 DB Hammer Curls (T2120)
Rest 30 secs
25 Feet on Bench Crunches or DB Anchored Sit Ups
Rest 30 secs
Optional Extra Work

Complete 2-3 sets of:
12 DB Reverse Flys
12 Weighted Prone WTY

Compete 3 sets of:
2 x 50ft Sandbag Carry
Rest 2 mins
50ft Farmer’s Carry
Rest 2 mins
50ft Sled Push
Rest 2 mins

*This is a « strongman » circuit so go as heavy as possible on the first set. Warm up well on this one.

Complete 2-3 sets of:
15 Banded Leg Curls (T2120)
5 GHD Back Extensions (hold for 10 secs – squeeze your glutes!)
Rest 90 secs

Archives Previous WODs
Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs