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Daily Workout WOD, December 16, 2021

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
200m Run
90 secs/side Couch Stretch

Then for 8 mins cycle through:
5/side Dynamic Deep Lunges
8/side Banded Side Clams
12/side Banded Lateral Walks
8 Banded DB Goblet Squats (T30X1)
Front Squat (In 4 sets build to a heavy 5(-2) at T22X1)
13 min Cap
Metcon (AMRAP - Rounds and Reps)
Partner AMRAP x 20 mins:
Buy In: 1200m Run (together)

In remaining time cycle through:
2-5 Strict Pull Ups / Jumping Pull Ups / Ring Rows
3-6 Strict HSPUs / 10 Push Ups
15 Jump Squats / Air Squats
Partners alternate through completed rounds of the movements
In the time remaining complete 2-3 sets of:
7-7-7 Barbell Curls
(7 from mid to low, 7 from mid to high, 7 full reps)
Optional Extra Work

Complete 6 sets of:
3 Deadlifts at 82.5-85-87.5-90-92.5-92.5% of 1RM
(no touch and go reps, reset with each rep)

Complete 3 sets of:
12 Prone WTY off of Incline Bench
12/side Side Lying DB External Rotations
Rest 90 secs

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