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Daily Workout WOD, December 8, 2022

Daily Workout – Thu, Dec 8

Metcon

3 Lines Dynamic Warm Up (Coach’s Call)

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP x 30 mins:

15/10 Cal Assault Bike – 20/15 Cal Row

15 Snatches (75/55)

15 Box Jumps with Step Down (24/20)

15 T2B / Hanging Knee Raises

Team of 2 workout : « You go I go » – Max 3min per sets here !
A.For 30min
Airbyke 15/10 – 12/8 cal
DB or barbell snatch x15 @75/55
Step ups / Box jumps step down x15 @24/20”
V-UP / Knee raise / T2B x15
 
TOP TIPS
Choose a weight you can hit the Db work unbroken here !
Max 3 min effort on each !
 

Partners alternate through competed rounds but max of 3 mins of work here!

Choose a weight that you can hit the Snatches UNBROKEN.

If partner needs more than 3 mins to complete the round, then other partner picks up where they left off.

Metcon

Complete 3-4 sets of:

10(-2) Incline DB Bench Press

Rest 30 secs

15 Banded Triceps Extensions

Rest 2 mins

Optional Extra Work

Run or Assault Bike:

3 mins at 90% MAP

Rest 2 mins

2 mins at 100% MAP

Rest 1 min

1 min 105% MAP

Rest 1 min

50 secs on / 50 secs off

40 secs on / 40 secs off

30 secs on / 30 Sec off

20 secs Hard / 20 secs off

Then Climb back up to 3 mins!

MAP = Your average RPM on a 5 min max Cal/Distance Test

Standard for men: 70-73, women: 60-63

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