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Daily Workout WOD, September 8, 2022

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9.8.22

Metcon
200m Run

Then complete 3 sets of:
50 Jump Rope Singles
10 Down Ups
10 DB Plank Rows
10 Lateral Step Ups
10 Shoulder Activations

Metcon (Time)
AQAP with a partner complete:
Buy in: 1000m Run (Together)

Then compete 3 sets each of:
15 DB Thrusters (50/35 – 35/25 – 25/15)
2 Rope Climbs / 10 C2B Pull Ups or Pull Ups / 15 Ring Rows

Then complete 3 sets each of:
15 DB Hang Cleans (50/35 – 35/25 – 25/15)
15 T2B / Hanging Knee Raises

Cash Out: 1000m (Together)

Time Cap: 30 mins

Partners run the Buy In and Cash Out together. Then for the middle movements, one partner completes a full round while other partner rests.

Metcon
In 8 mins complete 2-3 sets of:
8-12 Ring Dips / Bar Dips / Box Dips
15 Barbell Curls (T2120)
15 DB Reverse Flys
Rest 60-90 secs
Metcon
Optional Extra Work

AQAP complete 7 rounds of:
15/12 Cal Assault Bike
3-5 Ring or Bar MUs / 4-7 Strict Ring or Bar Pull Ups / 10-15 Ring Rows
Rest 1 min between each

Complete 2 sets of:
15 Weighted Prone WTY Stretches

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