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Daily Workout WOD, December 29, 2021

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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
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift