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Daily Workout WOD, December 7, 2022

Daily Workout – Wed, Dec 7

Metcon

200 Run

90 secs/side Hip & Knee External Rotation on a box

Then complete 3 sets of:

6/side RNT Reverse Lunges

6/side Single Leg Bodyweight Romanian Deadlifts

6/side Lateral Lunges

6/side Fire Hydrants

Back Squat (In 15 mins complete 5 sets of 5 reps at a tempo of T22X1 (building))
Metcon (Time)

AQAP complete:

21-15-9

DB Thrusters (50/35 – 35/25 – 25/15)

Bar Facing Burpees

Rest 4 mins

9-15-21

DB Thrusters (50/35 – 35/25 – 25/15)

Bar Facing Burpees

 

Time Cap: 20 mins

The goal is to perform all your Thrusters UNBROKEN except for the final two sets of the second part!

In Class Mobility

In the time remaining perform:

Preferred Hip Stretch and Pec Stretch

Optional Extra Work

EMOM x 16 mins:

1. 2 x 50ft Heavy Sled Push

2. 6 Weighted Strict Pull Ups

3. 2 x 50ft Heavy Sand Bag Carry

4. 7 DB Bench Press

 

Complete 3 sets of:

25-50ft HS Walk / 10 Wall Walks

100 DUs

25-50ft HS Walk

Rest 2 mins

 

30 min Run at Moderate Pace

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