Daily Workout WOD, December 27, 2021

27 Dec, 2021

12.27.21

Yuletide (Calories)

AMRAP x 40 mins:
2000m Run
150 Wall Balls (20/14)
30 Clean & Jerks (95/65)
30 Burpees over Bar (lateral)
30 Power Snatches (95/65)
In the time remaining:
Max Calorie Row, Assault Bike or Ski

Score is total calories
If not enough Rowers then can use Assault Bike, Ski Erg or DUs where 5 DUs = 1 calorie (10 singles =1 calorie)

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Daily Workout - Fri, Jan 27

Metcon

200m Run

Then for 8 mins cycle through:

5 Inchworms

8/side RNT Prisoner Split Squats

5/side Alternating Single Leg V-Ups

8 Ring Rows

16 Banded Pull Apart

Metcon (AMRAP - Rounds and Reps)

AMRAP x 20 mins:

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

10 Burpees over DBs (facing)

10 DB Front Rack Lunges (50/35 - 35/25 - 25/15)

3 Bar or Ring MUs or 10 T2B / Hanging Knee Raises

Squat Clean + Squat Clean & Jerk (EMOM x 10 mins: 1 Squat Clean + 1 Squat Clean & Jerk)

Perform the listed movements as a complex (does not have to be touch and go)

Start at about 50% and build to a heavy complex for the day

Optional Extra Work

EMOM x 9 mins:

1. 10 Banded DB Push Ups (down in 3 secs)

2. 30 sec Weighted Scapula Hold

3. 3 sec Eccentric Ring Dip + 3 Weighted Ring Dips

Daily Workout WOD, December 27, 2021

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