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Daily Workout WOD, December 2, 2022

Daily Workout – Fri, Dec 2

Metcon

3 mins Cardio of your choice

Then complete 3 sets of:

10/side Banded External Rotations (elbows to side)

10 Banded Ys

10 Shoulder Activations

30 Standing Hops 

Death By (AMRAP – Rounds and Reps)

EMOM x 3 rounds: 6 T2B / Hanging Knee Raises + 6 Box Jump Overs with Step Down (24/20)

EMOM x 3 rounds: 8 T2B + 8 BJO

EMOM x 3 rounds: 10 T2B + 10 BJO

EMOM x 3 rounds: 12 T2B + 12 BJO

EMOM x 3 rounds: 15 T2B + 15 BJO

EMOM x 3 rounds: 18 T2B + 18 BJO

Time Cap: 20 mins

Must step down on all Box Jump Overs

Front Squat (In a 15 min window complete:
8-7-6-5-4-3
Rest up to 2 mins between sets)

If you struggle with mobility in the front rack, scale to Back Squats.

 

After each set perform 8/side Single Leg Banded Leg Curls with a mini band.  Lying on your belly – use a mini band around your ankle & feet.

Optional Extra Work

Every 2 mins x 8 mins:

5 Jerk Dips at 80% of your 1RM 3 sec hold on each + 10 sec hold for the last rep of each set

 

Complete the following sets of Power Clean & Jerk:

5 at 55%

3 at 60%

2 at 65%

5 at 57.5%

3 at 62.5%

2 at 67.5%

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