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Daily Workout WOD, December 12, 2022

Daily Workout – Mon, Dec 12

Metcon

200m Run

90 secs/side Hip External Rotation on Bench/Box

90 secs/side Front Rack Banded Distraction

1 min/legAirplane

1 min/leg Box Step Ups – down in 3 secs

1 min/leg High Lateral Box Step Ups

1 min Barbell Front Squat (3 sec down)

Front Squat (In 15 mins complete the following:
5-5-3-3-2-2)

Suggested %s:

5 x70% – 5 x75% – 3 x 80% – 3 x 85% – 2 x 87.5% – 2 x 87.5%

Metcon (Time)

AQAP complete 3 sets of:

7-5-3 Thrusters (135/95 – 115/80 – 75/55)

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

Rest 2 mins between sets

Time Cap: 15 mins

The goal is to choose a weight that you can complete Thrusters UNBROKEN throughout.

One set:7 Thrusters, 3 MUs, 5 Thrusters,3 MUs, 3 Thrusters, 3 MUs

Optional Extra Work

Every 2 mins x 8 mins:

5 Jerk Dips at 105% of your 1RM (3 sec hold on each+ 10 sec hold on last rep of each)

 

Power Clean & Jerks

(rest 90 secs between each set)

3 at 65% / 2 at 70% / 1 at 75%

3 at 70% / 2 at 75% / 1 at 80%

3 at 75% / 2 at 80% / 1 at 82.5%

 

Complete 3 sets of:

6-8 Strict Pull Ups (down in 3 secs)

Rest 30 secs

2 x 45 GHD Sit Ups (rest 90 secs between sets)

Rest 90 secs

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