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Daily Workout WOD, December 21, 2021

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21 Dec, 2021

12.21.21

Metcon
1 min Assault Bike or Row

Then for 3 mins cycle through:
5 Inchworms
5 Down Ups
5 Scapula Push Ups

Then for 3 mins cycle through:
8 Banded Pull Apart
8 Ring Rows
8 Shoulder Activations

Metcon
In a 15 min window complete:
5-4-3-2-1 Weighted Pull Ups / Max Rep Strict Pull Ups / 5-4-3-2-1 Banded Strict Pull Ups
Rest 90 secs
5-4-3-2-1 Weighted Ring or Bar Dips / Banded Bar Dips
Rest 90 secs
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 mins:
3-6-9-12-15-18-21-etc… Kipping HSPUs / HR Push Ups
3-3-3-6-6-6-12-12-12-etc… Power Cleans (@185/125)

DB Power Cleans for beginners

Rest 5 Mins
Metcon (Distance)
5 min for Max Distance on the Rower or Assault Bike
Metcon
Optional Extra Work

EMOM x 20 mins:
1. 2 x 50ft Sled Push / 4/side Hard DB Step Ups
2. 30-40 sec Double KB Front Rack Hold
3. 30 secs/side Single Arm OH DB Hold
4. Rest

Archives Previous WODs
Daily Workout - Wed, Feb 1
Metcon

200m Run

90 secs/side Pec Stretch

Then complete 2 sets of:

10/side Banded External Rotations (elbows at side)

10/side Banded External Rotations (elbows high)

Metcon

EMOM x 9 mins:

1. 45 sec HS Hold / Box HS Hold

2. 3/side DB Turkish Get Ups

3. Rest

Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)

2 x 25ft HS Walk / 4 Wall Walks

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 alternating DB Snatches (same weight as above)

200m Run

Rest 3 Mins
Metcon (AMRAP - Rounds and Reps)

AMRAP x 8 mins:

8 T2B / Hanging Knee Raises

12 Single DB Alternating Step Ups (same weight as above)

14/10 Cal Row - 10/8 Cal Assault Bike

Optional Extra Work

Complete 5 sets of:

2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups

20-30 secs L-Sit on Paralletes

Rest 90 secs

Complete 3 sets of:

10/side Incline Bench Alternating DB Bent Over Row

Rest 30 secs

45 sec Plate Pinch Carry

Rest 2 mins