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Daily Workout WOD, December 13, 2022

Daily Workout – Tue, Dec 13

Metcon

For 8 mins cycle through the following:

1 min Cardio Machine of your choice

10 Banded Hollow Pull Overs

10 PVC Hip Hinges

10 Light KB Swings

10 Banded Pull & Rotates

Deadlift (Every 90 secs x 9 mins (6 rds):
5 Touch and Go Deadlifts at 75-80% of your 1RM)

Complete the final 2 sets at one weight

Rest 2 Minutes
Power Clean (EMOM x 6 mins:
6 Touch and Go Power Cleans at 60-70% of your 1RM)

Complete the final 2 sets at one weight

Metcon (Time)

AQAP complete:

10 Box Jumps (24/20)

10 DB Hang Squat Cleans (50/35 – 35/25 – 25/15)

2-4-6-8-10-12-10-8-6-4-2 Strict HSPUs / DB Presses / Push Ups

Time Cap: 17 mins

Try to push yourself here. Aim to go UNBROKEN for as long as possible, especially on the HSPUs!

Optional Extra Work

Complete 2 sets of the following at 60-70% of your Max Heart Rate:

3 min Run at RPE 8/10

Rest Walk 1 min

5 min Run at RPE 7/10

Rest Walk 90 secs

7 min Run at RPE 6/10

Rest Walk 2 mins

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