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Daily Workout WOD, December 29, 2021

29 Dec, 2021

12.29.21

Metcon
200m run
90 secs/side Banded Hamstring Distraction
Then complete 2 sets of:
10 Banded Squats with a 5 sec hold at the bottom
5/side Spiderman Lunges with Thoracic Twist
10 Banded Lateral Walks
10 Barbell Front Squats
10 Down Ups
Front Squat (Complete 5 sets of 5 reps at a tempo of T33X1)
In 16 mins build to a heavy but solid 5 rep (don’t go past 80%)
Metcon (Time)
AQAP complete:
30-20-10
Wall Bals (30/20)
Box Jumps (30/20)
C2B Pull Ups / Pull Ups / Jumping Pull Ups / Ring Rows
Med Ball Straight Leg Crunches (30/20)

Time Cap: 15 mins
Metcon
In time remaining complete 2-3 sets of:
12/side Powell Raises
12/side DB Seated External Rotations
Rest as needed
Metcon
Optional Extra Work

EMOM x 10 mins:
1. 20-30 secs Double KB OH Hold or Carry
2. 30 sec Sandbag Bear Hug Carry or Double KB Front Rack Carry

Archives Previous WODs
5.23.22
Metcon
2 mins of Cardio
90 secs/side Hip and Knee External Rotation on Box

Then complete 2 sets of:
8/side Banded Side Clams
8/side Side Lying Hip Abduction
10/side Banded Monster Walk
10 Banded Back Squats (band at knees with empty barbell)
Back Squat (Complete 4 sets of 5 reps at T22X1)
In 15 mins complete the 4 sets at the following percentages:
65 - 70 - 75 - 80% of your 1RM.
Then complete 1 set for max reps at 85% of your 1RM
Metcon
For 7 mins work through:
10 Shoulder Activations
10 Beat Swings
5 Kipping Work (for whichever movement you will use in the metcon)
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 mins:
5 Wall Walks
20 Box Jumps with Step Down (24/20)
25 C2B Pull Ups / Pull Ups / Ring Rows
30 Wall Balls (20/14)
Metcon
Optional Extra Work

Every 3 mins x 15 mins:
1 Power Clean + 2 Squat Cleans + 1 Split Jerk
(Start at 80% of your 1RM Squat Clean

Complete 3 sets of:
5 Ckean Pulls at 90% of your 1RM Clean

2000/1600m Row at 28-30 strokes/min
Rest 2 mins
1000/800m Row at 28-30 strokes/min

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