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Daily Workout WOD, October 28, 2022

Daily Workout – Fri, Oct 28

Metcon

3 min progressive Assault Bike or Row

1 min/side Hip 90/90

 

Then complete 3 sets of:

8 Med Ball Adduction and Hip Thrusts

8/side Fire Hydrants

4/side Front Rack Step Ups into Reverse Lunges

8 Shoulder Activations

Metcon (AMRAP – Reps)

AMRAP x 8 mins:

22-18-16 Double DB Front Rack Step Ups (50/35 – 35/25 – 25/15)

3 Bar MUs / 6 C2B Pull Ups or Pull Ups / 12 Ring Rows

Max Burpee Box Jumps in Remaining Time

Use box where height allows for not much more than 90 degree angle of knee

Only count number of Burpee Box Jumps completed

Rest 4 Mins
Metcon (AMRAP – Reps)

AMRAP x 8 mins:

22-18-16 Double DB Front Rack Step Ups (50/35 – 35/25 – 25/15)

3 Bar MUs / 6 C2B Pull Ups or Pull Ups / 12 Ring Rows

Max DB Facing Burpees in time remaining

Use box where height allows for not much more than 90 degree angle of knee

Only count number of DB Facing Burpees completed

Metcon

In a 15 min window complete 2-3 sets of:

8(-2) Barbell Hip Thrusts with 3 sec hold at the top

Rest 30 secs

8(-2) DB Glute Bridge Floor Press

Rest 30 secs

Max Rep Ring Row

Rest 2 mins

Archives Previous WODs
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