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Daily Workout WOD, December 6, 2022

Daily Workout – Tue, Dec 6

Metcon

For 10 mins cycle through:

Bike, Rowor Run for 1 min

8/side Banded External Rotations (elbow to trunk)

8 Banded Reverse Flys

8 Shoulder Activations

16 Beat Swings

5-8 Reps of the Kipping of your choice

Metcon

Every 4 mins x 28 mins:

1. 500/400m Row – 30/24 Cal Assault Bike

3-8 Ring or Bar MUs / 10-20 C2B Pull Ups or Pull Ups / 15 Ring Rows

2. 500/400m Row – 30/24 Cal Row Assault Bike

30 GHD Sit Ups / DB Anchored Sit Ups

Yes, some will hit the first station 4 times and thesecond station 3 times, and vice versa.

Shoulder Health

In the time remaining complete 2-3 sets of:

12 Prone Snow Angels

12 Incline Bench Prone Trap Raises

12 DB Reverse Flys

Rest 1 min

Optional Extra Work

Every 30 secs x 5 mins:

3 Banded Accentuated Jumps (as high as possible)

 

Every 90 secs x 6 mins:

8 Deadlifts at 50% of your 1RM

 

Rest 2 mins

 

Every 90 secs x 6 mins:

8 Power Snatch at 60% of your 1RM

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