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Daily Workout WOD, December 31, 2021

31 Dec, 2021

12.31.21

Metcon (Time)
AQAP complete 2021m Row or 90 Cals on Assault Bike

Time Cap: 12 mins
New Year’s Eve (Time)
AQAP Complete:

31 – Push Press (75/55)
31 – Pull Ups
31 – Snatches (75/55)
31 – Wall Balls (20/14)
31 – Toes 2 Bar
31 – HR Push Ups
31 – Box Jumps (24/20)
31 – Back Squats (75/55)
31 – Unbroken DUs (or 365 singles)
31 – Thrusters (75/55)
31 – Weighted Sit Ups (20/14)
31 – Burpees

Cash Out: Run 365 m

Time Cap: 30 mins
(the run is 2 laps of the building)

Archives Previous WODs
Daily Workout - Thu, Dec 1
Metcon

1 min of Preferred Cardio

90 secs/side Hip & Knee External Rotation on the floor

 

Then for 8 Mins cycle through:

5/side Banded Psoas March

8 Hip Thrusts

8/side Banded Side Clams

8/side Banded Side Lying Hip Abduction

8/side Banded Lateral Walk

8 Banded Squats

15 Hollow Rocks / 15 Sec Hollow Hold

Metcon (4 Rounds for reps)

In Teams of 5 (Funnel Style) complete 4 sets of:

1 Min Wall Balls (20/14 - 14/10)

1 min Bar or Ring MUs / C2B or Pull Ups / Ring Rows

1 min Assault Bike

1 min Devil's Press (50/35 - 35/25 - 25/15)

1 min Row

Rest 2 mins

Every member starts at a different station

On each set they must start on the next exercise (if I started the first set on Wall Balls, I start my 2nd sets on MUs/C2Bs

Metcon

In a 10 min window complete 3 sets of:

12 DB Chest Flys

15 Banded Triceps Extensions

10/side Kneeling Alternating DB Curls

Rest 2 mins

Optional Extra Work

Complete 3 sets of:

6 Bench Press (T30X1)

Rest 15 secs

Max (-1) DB Push Ups

Rest 2 mins

Complete 3 sets of:

30 sec /side Side Plank

1 min Front Plant

Rest 30 secs

 

Complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

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